Need some help with my diet

[Jesse0777]

Im 6ft 185 Im looking to gain lean mass. I know my diet isnt as good as it could be but let me know what i could do. These are the foods that I usually eat during the week.
Breakfast: 3 eggs scrambled, cereal, yogurt, almods

Lunch: Sandwich, soy crips, can of tuna

Before workout: fruit, cheese, 1 scoop protein

After: 2 scoops protein

Dinner: 1 chicken breast, Brown rice

Late snack- 1 Chicken breast

Before bed- Oatmeal, cotage cheese

[Jesse0777]

......

[jamyjamjr]

usualy when you dont get a response in here, it's because you havn't taken enough time to put the effort at posting up a diet..

there are many things we need in order to tweak your diet...

lets get you started

below is a link to some nutrition videos, watch them for they will give you a great idea of what your diet should look like..

http://forums.steroid.com/showthread.php?t=323516

once you have that, do some math for me
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

when your done with all that, post up a new diet for tweaking, please include macros (pro/fat/cal/carb), u can use fitday.com for this if needed...

good luck.. ill be waiting

[Jesse0777]

My bmr is 3075

[jamyjamjr]

so did you watch the videos??