Need help with diet!

[Powergirl]

Could someone please give me some advice on my diet? I am a female interested in gaining muscle without aftermarket supplements.

My current BMR is 2230 + 300 to gain mucles.

Meal Protein Carbs Fat Kcal
1st Meal
6 Large Eggs 24.6 4.2 0.6 96
1 whole egg 6.3 0.4 5.0 72
204 gr yams 3.0 56.1 0.3 237

2nd meal
70 gr tuna fish 20.7 0 0.8
82 gr oatmeal dry 12.1 56 4.8

3rd meal
shake prot
banana

4th meal
70 gr tuna fish
248 gr wild rice

5th meal
163gr greek yogurt
70 gr almonds

6th meal
4 white eggs
196 gr garbanzo
117gr potatoes

Total 192.6 321.8 54.7 2526.7

Suplements: protein, glutamin, multivitamin, Please could you advice something more? I do not know If I need to take creatine or something else that speed my muscle development.

I appreciate so much your help.

[IMunchRoidz]

Could someone please give me some advice on my diet? I am a female interested in gaining muscle without aftermarket supplements.

My current BMR is 2230 + 300 to gain mucles.

Meal Protein Carbs Fat Kcal
1st Meal
5 Large Eggs 24.6 4.2 0.6 96
2 whole egg 6.3 0.4 5.0 72
204 gr yams 3.0 56.1 0.3 237

2nd meal
70 gr tuna fish 20.7 0 0.8
82 gr oatmeal dry 12.1 56 4.8

3rd meal
shake prot
banana (get dextrose as well, its cheap)

4th meal
70 gr tuna fish thats about 20 grams protein? try get more here, post workout meal. maybe move garbanzo here
248 gr wild rice

5th meal
163gr greek yogurt
70 gr almonds move to 6th meal

6th meal
4 white eggs replace with casein protein of cottage cheese
196 gr garbanzo move to 4th meal
117gr potatoes move to 5th meal

Total 192.6 321.8 54.7 2526.7

Suplements: protein, glutamin, multivitamin, fish oil Please could you advice something more? I do not know If I need to take creatine or something else that speed my muscle development.

I appreciate so much your help.

ur diet is actually really good already

The things i changed.. reason is cos egg whites is absorbed quickly into ur body. Ur body grows alot when sleeping and u should try a slow-digesting protein.
Fats and protein before bed are always better than carbs before bed

what are ur stats at the moment? i reckon ur on too much carbs

Are you sure you're getting 192 protein a day? it doesn't really seem like it. If ur not, then i reckon u should swap the potato for chicken or something. If u are, then just keep doing what ur doing

how long u been training for? u can take creatine if u want

[Powergirl]

Thank you for answering, do you know how much dextrose I need to take per body pound? My current body weight is 112 #, body fat is 18%, and I am lifting 5x per week and 3x per week cardio.

[IMunchRoidz]

Thank you for answering, do you know how much dextrose I need to take per body pound? My current body weight is 112 #, body fat is 18%, and I am lifting 5x per week and 3x per week cardio.

dextrose post workout.. between 30grams to 60grams in my opinion is good