hey richieboy.

just had a ganeder at your fod log; looks ok but if I were you I'd get rid of the tesco sandwitch especially if its white bread, and just make your own; far cheaper and far healthier too.

And there are much healthier alternatives to muller-rices too; I'd guess they are pretty high in sugar and use white rice instead of wholmeal too.

Malf loaf can be a good way of getting in extra cals when bulking but tbh I'd much rather go for some oat cakes or like you say some nuts and dried fruit.

Finally is the bagel white bread? If so I'd only use them straight after the gym as a snack with some protein such as low fat cheese spread for example. I avoid white bread, white rice and pasta at all othert times as they are all refined carbs. Wholemeal versions are unrefined and so much better for you.

Richy