Info typed out. Please help
I wake up at 5:20 and train at 6:20. I don't take anything prior to training.
My diet looks as follows
7:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P
Dates 50g - 151 Cal - 0.3g F - 36 Carb - 2 P
10:00 Oats, Raw 1 Cup - 311 Cal - 5.1g F - 54.3 Carb - 13 P
Milk, Full Cream 0.3 Cup - 37 Cal - 1.5g F - 3.4 Carb - 2.4 P
Banana 100g - 90 Cal - 0.4g F - 20.4 Carb - 5.1 P
11:30 Mixed Nuts 20g - 115 Cal - 9.3g F - 5.3 Carb - 6 P
Raisons 20g - 62 Cal - 0.1g F - 13.5 Carb - 0.8 P
13:00 Tuna 185g - 194 Cal - 1.4g F - 0 Carb - 42.6P
Bread Rye 2 Slices - 165 Cal - 2.1g F - 30.9Carb - 5.4 P
Apple Meduim 150g - 72 Cal - 0.2g F - 19.1 Carb - 0.4 P
15:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P
Muffin Fruit Small - 259 Cal - 12.7g F - 32.7 Carb - 3.5 P
Yogurt 125g - 124 Cal - 1.4g F - 23.3 arb - 5 P
18:00 Rice, Brown 1 Cup - 215 Cal - 1.7g F - 44.4 Carbs - 5 P
Chicken Breast 200g - 327 Cal - 0.5g F - 4 Carbs - 61 P
Butternut 1 Cup - 82 Cal - 0.2g F - 21.5 Carbs - 1.8P
Green Beans 1 Cup - 82 Cal - 4.3 g F - 10.7 Carbs - 2.5P
Red Wine 150ml - 150 cal - 0g F - 3 Carb - 0 P
Sunflower Oil 1 tbl - 120 Cal - 13.6F - 0 carb - 0 P
21:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P
TOTAL 3196 Cal 68.3 F 331.5 Carb 277 P
I do 4 mornings weight training. Calories burnt (polar watch) 360 per session (40 minutes per session)
I do 2 x spinnning classes. Calories burnt 650 per session. 45 minutes per session)
In total I train for 250 minutes per week and I burn 2740 calories per week.
I would like to gain 20 lbs. My bf% is 18% and I carry most of the weight around my middle. I currently weight 79.1 kg and my middle measures 89cm.
Hope this is enough info.
Regards,
Henry