Acceptable diet?

[shawn9811]

meal 1
7 egg whites - 140 cals 28 p
1 egg yolk -50 cals 4 p
3/4 cup rice - 280 cals 70 carbs
protein shake - 220 cals 40 p

meal 2(usually pwo-meal)
1 chicken breast - 240 cals 60 p
3/4 cup rice - 280 cals 70 carbs

workout
pwo-shake(weight-gainer and generic protein mixed)
app. 700 cals 50p 100 c

meal 3
1 can tuna - 120 cals 27 p
1 tb olive oil -135 cals 15 fat
2 cups milk - 320 cals 18 p

meal 4
one chicken breast - 280 cals 60 p
2 tb pb - 200 cals - 16 p

meal 5
1 can tuna - 120 cals 27 p
1 tb olive oil - 135 cals 15 fat

Cals 3220, protein 296, carbs 240, fat 120

Dont hold back

[Andy Thai]

You need to add you age, weight, height and goals.
It looks like you have a good foundation on which to build.

Andy Thai

[l2elapse]

if you are bulking id ont think 3220 is enough

[shawn9811]

5'10 163 would like to hit 175 in 2 months

I can do around 3-3300 "good" calories. Using a RMR calculator and adding in calorie expenditure for activities suggest i take in around 4200 cals. To me it seems like i cant get that extra 1000 cals without having a "cheat meal"

[Andy Thai]

I'm having the same issue at the moment, I'm about 600 calories per day short.
If I eat a couple of bags of marshmallows a day that would sort it out but I'm sure there's got to be a better answer.

I've got a little more protein than I need so really it needs to come from good carbs.............I think?

If you were moderatly active you would need about 3500 calories to stand still.
To put on 12kg in 8 weeks theoretically you need about 750 extra calories per day, so 4200 isn't to far off the mark.

Have you had a look at this thread? http://forums.steroid.com/showthread.php?t=270845

Andy Thai

[shawn9811]

I could always carry around a jar of peanut butter for a quick 200 cals a few times a day, but im not looking to get real fat either

[Andy Thai]

Its a bit of a paradox.
Get the calories up so you grow, but do cardio to burn them off so you dont get fat.

Weird, could someone please explain this?

Andy Thai