My diet ok?

[Andy8659]

Hey everyone, just wanted to double check with you guys on the food I eat.

My goal is to gain mass.

I am 19 years old, 6'3, and 180 pounds. I recently started to work out, have been doing so for about a month now...

This is what I usually eat almost every day.

Breakfast:
1 egg, 3 egg whites, a pack of oatmeal, some fruits and cottage cheese (too much food, or too less? :S Sometimes I'll eat 2 packs of oatmeal, a bowl of fruits, and cottage cheese.

I usually have a weight gainer (allmax quickmax cookies n cream shake with 1% milk) in between breakfast and lunch.

Lunch:
Usually a chicken breast, sometimes 2(baked with garlic, olive oil, red wine) with either rice or potatos, and salad.
or.. I'll have Turkey, Potatos, corn, rice, and whole wheat bread. or... 2 turkey sandwich's with lettuce, tomato, miracle whip.

Dinner:
- Sometimes Salmon and spinich salad
- Chickpea soup with whole wheat flat bread.
- Sometimes I'll have chicken again with salad.

I always have a weight gainer shake after my workout, sometimes my workouts are before, or after dinner, or sometimes before lunch.

Yeah.. pretty boring, I know. Is this diet ok though? Should I be eating anything else or adding to my meals? Have any suggestions for other stuff I could be eating to gain muscle mass?

Thanks in advance .

[eatrainrest]

yes, lets start by sending you a link to calculate BMR. use the first method. also, what are the macros of your current diet for every meal/day, with caloric intake value.

http://forums.steroid.com/showthread.php?t=384395

[Andy8659]

my BMR is 2010.7, and as for the macros of my diet, I'll go get all that info and post it up .

[eatrainrest]

my BMR is 2010.7, and as for the macros of my diet, I'll go get all that info and post it up .

[DNoMac]

Without the macros, I can already tell your diet has a lot of work that needs to be done. Read the "Official Bulking" thread (it's stickied at the top). Personally, I don't know what kind of garbage they put in weight gainer, but i would toss it. If you want a substitute, just take some whey and throw in some oats and natty pb. My quick .02

[eatrainrest]

have you watched teh dvd vids in the sticky

[jamyjamjr]

u need to eat much more... watch the video sticky

[Andy8659]

have you watched teh dvd vids in the sticky

Just got to that now . You are talking about the Milos Sarcev "Secret of the Pro's" on Nutrition!" vids right?

[jamyjamjr]

yup....