Mass gain diet please critique

[ukcraig]

I’ve been trying to gain mass over the last six weeks, but if feel I’m not getting results equal to the effort put in, preparing and organising meals.

I’m hoping you all can have a look and provide comments as to where I’m going wrong?

Basic stats

24 years old, 5”11, 90kg’s, now carrying a larger amount of fat then normal probably around 15% i.e. no “6 pack” but no “love handles”

Diet

Monday

AM

Meal 1
7:30 1 cup of Porridge
1 serving of protein shake

Meal 2
10:30 1 cup wholemeal Pitta bread
1/2 can of Tuna with low fat Mayo
1 cup of Broccoli + 1 Tbs of cottage cheese and chives dip
PM
Meal 3
1:30 2 cups of white rice
2 cups of Chilli (pork mince)

Meal 4
4:00 1 Wholemeal Pitta bread
1/2 can of Tuna with low fat Mayo

PWO
7:00 1 Serving of Protine shake

PWOM
8:00 2 cups of white rice
1 Chicken breast (George grilled) plus a curry source

Three litres of water a day


This provides roughly.

3700 Cals
323g of Carbs
290g of Protein
120g of Fat


Thanks for your imput guys...... and lasses of course

[MatrixGuy]

Not enough whole protein sources IMO bro. Is their any carbs in your PWO shake?

Have you read this? http://forums.steroid.com/showthread.php?t=113010

[ukcraig]

Some just around 13.5g carbs but 40g of protine its a Whey mix.

I see what you mean (justed checked my figures against the example in the thread)

One thing I thought the corect values to go for were around the 20%/40%/40% mark?

After checking the values I originally supplied which were a bit out it now works out to be.

120g fat which is around 16% of the total daily intake
336.5g Carbs around 43% of the total daily intake
320g Protein around 41% of the total daily intake