Need help gaining weight

[wrestler221]

Hello i am a 18 whos is off to college ball next year.I weigh around 225, dont know my body fat and need to gain weight. I would say i eat somewhat good. If anyone has any suggestions of how to gain weight but the right way so its muscle.

On a normal day my eating consists of:

Breakfeast

Greek yogurt i think its called chiboni or somethig like that
Bananas

Lunch:
Grilled chicken
Rice
Fruit/ vegatables
Almonds

After workout:
Just some protein

Dinner:
Fish with vegtables
Or a type of grilled chicken.

Any suggestions please let me no thanks

[WSC786]

Hey Man

To properly start we need your stats. We have your age and weight, what about height, and BF%???
This will help us figure out total calories for the day.
Your diet definitely needs some work. Your not eating much food for an 18yr old kid that is active.

[Turkish Juicer]

^^^ Agreed.

You need to eat more throughout the day.

Every meal should include anabolic protein.

You also need to introduce eggs, red meat and possibly more dairy to your diet than greek yogurt (such as low fat cottage cheese)

In sum, your daily intake of macro nutrition and hence total amount of calories seems to be at a deficit between your BF, age and athletic activity.