80kgs and not moving!

[P90]

How's this? I'm 26yrs and 80kgs and trying hard to gain...


7am - 4egg whites, 2whole eggs, 2 slices whole meal toast. 300mls whole fat milk.

9:30am - 200g oatmeal with 2% milk and one scoop whey protein added in.

12:00pm - Chicken breast or prawns with a cup of wholemeal pasta or wholemeal rice or 2 medium size sweet potatoes. with veggies

2:30pm - 3 scoops whey protein with 2% milk (600kcals, 50g protein, 50g carbs).

4:30pm - 2 slices wholemeal bread or bagel with peanut butter and a banana (this is PreWO, carbs/little protein i know, but its energy).

7:30pm - 3 scoops whey protein with full fat milk (700kcals, 50g protein, 50g carbs) and a banana (PostWO).

10:00pm - Chicken breast or can of tuna with veggies and 500mls of whole fat milk before bed.

I only kickbox/mma for cardio and keep this at two sessions per week. I have a 5 day split for my weight training. I've gained 10kgs over the last year in lean mass but i don't seem to be getting past the 80kgs mark.

[terraj]

I would drop all those shakes and add meat, chicken...

What is your total Cals and Pro per day? I think you may need more ..

[P90]

What can i eat to up my kcals cleanly? I'm using bread and milk to up my kcals (and the milk for protein). Any ideas? I think my daily intake of kcals in around 3000-3500. protein i think can be anywhere around 180g-200g

[Ishallnocheatmyself]

if ur not worried about fat intake oils add cals quick lol

[terraj]

What can i eat to up my kcals cleanly? I'm using bread and milk to up my kcals (and the milk for protein). Any ideas? I think my daily intake of kcals in around 3000-3500. protein i think can be anywhere around 180g-200g

More meats then milk and drop some of the bread for oats, brown rice, sweet potatos.

Some guys can get by with 200 grams of pro per day, I would increase this to at least 300 and note the changes. Eat big, get big.