Need help ASAP

[11Bgrunt1]

this is my diet

0415 one banana and a scoop of low fat natural peanut butter
0530 4 whole eggs
0600-0800 PT
0830 some type of meat usually chicken grilled
1000 wheat bread sandwich with turkey and a protein shake
1230 same thing minus protein shake but some type of fruit
1400 pasta with vegetables and some type of meat usually beef
1630 protein shake
1730 2 more hours of PT
2000 protein shake salad with tuna
2130 peanut butter sanwich with honey


This is my what I am looking for I want to add some size and strength but i want to keep my endurance. I dont want to cycle because I can still grow naturally. I need all the help I can get. 30yrs old 5'9 179 LBS BF% between 12-14 not sure will get an accurate measurement by tomorrow.

[Windex]

this is my diet

0415 one banana and a scoop of low fat natural peanut butter
0530 4 whole eggs
0600-0800 PT
0830 some type of meat usually chicken grilled
1000 wheat bread sandwich with turkey and a protein shake
1230 same thing minus protein shake but some type of fruit
1400 pasta with vegetables and some type of meat usually beef
1630 protein shake
1730 2 more hours of PT
2000 protein shake salad with tuna
2130 peanut butter sanwich with honey


This is my what I am looking for I want to add some size and strength but i want to keep my endurance. I dont want to cycle because I can still grow naturally. I need all the help I can get

Not everyone has read your other thread so just quickly edit your post to include your stats. First what you want to do is find out your TDEE / BMR (google these to find out what they are). This value is your maintenance caloric value, how many calories you would need to remain the same weight. If your looking to add size you want ~400-750 calories above your TDEE every day. 3500 calories = ~ 1 lb of weight, so eating a surplus of 3500 calories a week should net you about a pound, adding in cardio should help preserve your muscle and have minimal fat gain (some fat gain is inevidable). Your diet requires a bit of an overhaul, but here is a list of good foods you should be eating:

EAT THESE PROTEIN SOURCES

- Fatty Fish
- Lean Beef
- Ground Beef
- Chicken
- Eggs
- Egg Whites

EAT THESE COMPLEX CARB SOURCES

- Oats
- Quinoa
- Brown Rice
- Sweet Potato / Yam

EAT THESE HEALTHY FAT SOURCES

- Eggs
- Extra Virgin Olive Oil
- Nuts & Nut Butters
- Flax Seed & Safflower Oil

EAT THESE FIBROUS VEGGIES

- Green/Yellow Beans
- Broccoli
- Spinach
- Cauliflower
- Mushrooms

LESS OPTIMAL BUT STILL ACCEPTED FOOD CHOICES

- Milk
- Wholewheat Bread
- Wholewheat / Vegetable Pasta

COOK WITH OR UTILIZE THESE CONDIMENTS

- Mustard
- Salsa
- Cayenne Pepper
- Salt & Pepper
- Lemons
- Assorted Spices for dry rubs and/or seasoning
- Cinnamin

DRINK THIS

Water

TAKE THESE SUPPLEMENTS

- Multivitamin
- Fish Oil Pills
- Creatine (Post Workout)
- 1-2 Scoops Whey Protein (Post Workout)

AVOID:

- Mixing carbs & Fats in the same meal
- Excessive shakes
- Long durations in between meal times
- Unplanned Cheat Meals



That should help you get started. Here is my diet, it's far from perfect, but it will help give you a good starting point:

Protein / Carbs / Fat / Total Calories:

Meal 1: 8:00am

4 Cups Spinach
1 Tbsp EVOO 0/0/14/120
1 AnimalPak 3/2/0/20
1 Tsp Balsamic Vinegar 0/4/0/16
100g Boneless Skinless Chicken Breast 24/0/1/100

Totals: 30/6/15/256

Meal 2: 10:00am

7 Oz Yam 3/35/0/150
225g Boneless Skinless Chicken Breast 54/0/2.25/225
1 Tbsp EVOO 0/0/14/120

Total: 57/35/16.25/495

Meal 3: 1:00pm

125g Boneless Skinless Chicken Breast 30/0/1.25/125
1 Tbsp EVOO 0/0/14/120

Total: 30/0/15.25/245

Meal 4: 4:00pm

1 AnimalPak 3/2/0/20
3 Oz 100% Lean Ground Beef 26.5/0/0/103
1/4 Cup Brown Rice: 4/34/1.5/160
1/2 Cup Tomato Sauce/Juice

Total: 33.5/36/1.5/283

Meal 5: 7:00pm (Pre-Workout)

1 Scoops Myofusion 25/5/3/147
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192

Total: 33/38.5/6.2/339

8:00 - 9:00 Workout, 9:00 - 9:30 CARDIO

Meal 6: 9:30pm (Post Workout)

1 Scoops ON 100% Whey 24/4/1/120
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192
5g of Creatine mixed into shake

Total: 32/37.5/4.2/312

Meal 7: 10:30pm

1 Scoop MuscleMilk 100% Casein [Mixed with Water] : 25/2/0.5/110

Total: 25/2/0.5/110

Grand Totals: 240.5/155/58/2040
53% Protein, 34% Carbs, 13% Fat.

[11Bgrunt1]

[QUOTE=Windex;5638455]Not everyone has read your other thread so just quickly edit your post to include your stats. First what you want to do is find out your TDEE / BMR (google these to find out what they are). This value is your maintenance caloric value, how many calories you would need to remain the same weight. If your looking to add size you want ~400-750 calories above your TDEE every day. 3500 calories = ~ 1 lb of weight, so eating a surplus of 3500 calories a week should net you about a pound, adding in cardio should help preserve your muscle and have minimal fat gain (some fat gain is inevidable). Your diet requires a bit of an overhaul, but here is a list of good foods you should be eating:

ok my TDEE is 1875.4 referenced from the Harris Benedict formula. -For Men to calculate BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years) which gives me my BMR of 2578.675.
Do you feel this is adequate for what i am trying to accomplish.