I’m a second rower with a playing weight of 115kg
Here is a rough example of what I eat on a typical day:
3 eggs for breakfast plus a slice of cheese on whole grain bread, 2 glasses of milk
tin of tuna for morning snack, glass of milk
grilled chicked sandwich plus salad for lunch
ham sandwich for afternoon tea
protein bar 1 hour or so before workout / rugby training
protein shake (with glutamine & creatine) post workout
Lean meat and vegetables for dinner
zma before bed
This is a pretty general idea, and I often eat more
I don’t have much body fat, and have alot of water throughout the day
Is this diet adequate?
As far as what I look for it is maintaining a good body weight throughout the year, and also functional weight gain in the off season.