Gain lean mass Diet

[beatango2008]

So this is my current Diet,
what I am trying to do is just gain some lean mass
I have also posted my workout routine in the workout section if you wanna give that a look. So any input or advice I would be much grateful



Breakfast:
about 7-8 whole eggs = 50g pro, White potatos 50g carbs 1 teaspoon of peanutbutter

Second Meal :
Tuna 50g pro. 1 teaspoon of flaxseed oil


Third Meal:
steak 50g pro. BrownRice 50g carbs.


Fourth Meal:
Tuna 50g pro. 1 teaspoon peanutbutter.

Fifth Meal:
steak 50g pro. BrownRice 50g carbs.

Sixth Meal:
Chickenbreast 50g pro, 50g carrots

Seventh Meal:
chickenbreast 25g pro and 5ml of flaxseed oil.


total Macrs = (325g-pro) 150g-carbs (15g-fat)

my caloric requirement is 2686 Calories/day.

[Phate]

So this is my current Diet,
what I am trying to do is just gain some lean mass
I have also posted my workout routine in the workout section if you wanna give that a look. So any input or advice I would be much grateful



Breakfast:
about 7-8 whole eggs = 50g pro, 50g carbs 1 teaspoon of peanutbutter
what are the carbs from?
Seond Meal :
Tuna 50g pro. 1 teaspoon of flaxseed oil


Third Meal:
steak 50g pro. BrownRice 50g carbs.
cut out rice and use sweet potatos, pearl barley etc.

Fourth Meal:
Tuna 50g pro. 1 teaspoon peanutbutter.

Fifth Meal:
steak 50g pro. BrownRice 50g carbs.
same here
Sixth Meal:
Chickenbreast 50g pro, 50g carrots
why carrots?
Seventh Meal:
chickenbreast 25g pro and 5ml of flaxoil

i would use cottage cheese or a casein shake for sustained release
add up and post daily caloric requirement, how many calories this is and the protein, carb, and fat macros, this will help us greatly

[beatango2008]

I corrected the information above, I don't really like to consume dairy prodcuts because they tend to give you a soft look, So I heard. But your suggesting that I switch out the tuna and replace it with a Casein shake?

[Jakspro]

That diet contains way more than 15gms fat.

[Phate]

I corrected the information above, I don't really like to consume dairy prodcuts because they tend to give you a soft look, So I heard. But your suggesting that I switch out the tuna and replace it with a Casein shake?

no, i meant you should use casein for your last meal for a sustained release during sleep

That diet contains way more than 15gms fat.

agreed, you need to add up your stuff again

[beatango2008]

well I only added up the grams of fat from the flaxseed oil,
I don't know how much fat is in a teaspoon of peanut butter,
but that is the only thing that is off, I weigh the rest of my foods.

[Phate]

well you are 600cal under your DR so your on a cutting diet, not a mass diet

[beatango2008]

I was using the 1g-pro per LB of bodyweight, so since I weigh 185 I am way over my protien requirements according the the videos from Salic i believe his name was.
I don't really pay to much attention to calories.

[Phate]

I was using the 1g-pro per LB of bodyweight, so since I weigh 185 I am way over my protien requirements according the the videos from Salic i believe his name was.
I don't really pay to much attention to calories.

well you should, theres a thing called the calorie law, which basically states that if you want to gain weight you must eat more calories than you expend and if you want to lose weight you must expend more calories than you eat, now there are ways around that but its a good base to go by

if you want to start seeing good gains i would up your carbs to equal your protein and up your fats a bit, try to hit your maintainence or go about 200-300 over it, if you start to gain a bit of fat just up your cardio and keep your calories the same

[beatango2008]

well you should, theres a thing called the calorie law, which basically states that if you want to gain weight you must eat more calories than you expend and if you want to lose weight you must expend more calories than you eat, now there are ways around that but its a good base to go by

if you want to start seeing good gains i would up your carbs to equal your protein and up your fats a bit, try to hit your maintainence or go about 200-300 over it, if you start to gain a bit of fat just up your cardio and keep your calories the same

okay man thanks good advice I will follow that for a little while and see how it goes. thanks