help on diet

[s2them]

im 6' 2'' 160 -170 lb i bounce around
my job im very active out iin sun allday work on a golf course burn lots of cals so thats what i need help with
my diet
6 am bacon lettuce tomato sand
then i have 12 peanut butter crackers 4 pieces of wheat bread
10 am is usually 2 pieces chicken or pork w/ pineapple strawberries and oranges
around 12 ill have 4 more pieces of wheat bread and 12 more peanut butter crackers
2 pm i have 2 poptarts
4 pm 3 pieces bread and butter with milk
6 pm dinner hefty portions
midnight snack of left over dinners

im trying to gain weight here i have muscle definition im just very skiinny
with my active job its very hard for me to keep up with the cal intake
can u guys help me out here
thanks

[gbrice75]

Hmm, where do we even start... your diet is horrendous. You're on a diet forum posting that you want to build muscle, and you're eating poptarts? I don't think you need the advice of anybody here to tell you that kind of food has no place in your diet, given your goals.

Drop EVERYTHING you are currently eating, and start a new diet from scratch. Choose from the following foods (not a complete list, but will get you started):

Carbs: Oats (whole rolled oats, not oatmeal sugar packets), Whole grain brown rice, sweet potatoes, yams, beans (navy, kidney, black, etc - NOT baked beans in sugar syrup), whole grain pasta and breads, quinoa.

Proteins: Boneless skinless chicken breast, lean chicken or turkey, lean beef (sirloin, top round london broil), lean ground beef (93% or better), eggs, skim milk, fish - salmon, tilapia, mahi mahi, tuna, etc - many to choose from. Bison...

Fats: Almonds, Avacado, natural peanut butter, natural almond butter... actually just about any natural nut, salmon (good 0mega-3 source), bluefish

Fiberous Veggies: Broccoli, asparagus, brussell sprouts, spinach and green lettuces, califlower... pretty much any green veggie. Stay away from corn, peas... too much sugar.

Try and come up with a diet with roughly a 40/40/20 macro split percentage wise (protein/carbs/fat). Post it up here and we can help you tweak it. 6-7 meals a day, every 2.5-3 hours.

Good luck!

[s2them]

i was thinking about making stirfry i can use the whoole grain brown rice chicken steak eggs is this an ook meal