My diet your opinion plz

[xtms]

Thats my diet:

Diet:
breakfast
250ml orange juice
1/2 cup of groat
12 white and 1 yellow egg
1 pill omega 3

second meal:
2 brown bread
30g nuts
250g tuna

third
1 cup of basmati rice
250g of chicken breast
2 spoon of olive oil
1 pill omega 3

fourth
2 brown bread
30g nuts
250g tuna

five
3 sweet potato
250g meat
2 spoon of olive oil
1 pill omega 3

sixth beforce bed
300 ml of 0% milk
1 scoop and half of Casein
120g of chicken breast

There is no green vegetable because im not able to digest that

Someone on the forum tell me that the reason why i cant grow up anymore.

Whats wrong with this diet ?

thank you

[Damienm05]

Diet isn't awful but needs work. To help u gain, I need to see macros and I need your specific stats. Just losing the foods you eat is about 1/2 of it.

[xtms]

Age: 21
weight: 185lbs
height: 5 feet 8 inches
3 years of hard training

started at 130 pounds

[Damienm05]

Look, unless you post the macros (pro/carb/fat and cals) for each meal + the daily totals - I really can't help you other than to say - eat more food! I don't feel like adding it up myself, that's your role in this.
Use fitday.com or livestrong.com's I ate this calculator. Also, it may help to post your routine.
For starter's, I'd remove all sugar from your diet and increase good fats (nuts, olive oil and such) and EFAs (fish oil, flax, chia seeds). Maybe bring complex carbs up too and eat better carb sources (oats, sweet potatoes, beans, quinoa) and cut out all the bread.
More importantly, you should calculate and post your BMR and TDEE and set cals accordingly at like 500 above if the goal is to grow.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Total weight x bf % in decimal form = total bf weight

Total weight - total bf weight = total lean body mass

For example:

I am 6'1 210 lbs at 10% body fat... so I would multiply 210 by .10 (converted from percent to decimal) = 21 lbs

210 – 21 = 189 lbs lean body weight

189 / 2.2 = 86.0 lean mass in kg

370 + (21.6 x 86) = 2227.6 BMR (this is high for the average person)

Now that we have a BMR figure, we can move on to TDEE. Total Daily Energy Expenditure. This is how many calories we actually use during the day via our BMR and activities such as work, exercise and various tasks. We can figure this number out with simple math but be honest because this figure is to be the cornerstone of your diet and healthy lifestyle. We need to determine your activity level. We’ll choose from a few levels:

§ 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 moderately 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

For example:

I train with weights 5 days for 90 minutes per week. I play hockey three times per week
for 90 minutes. I do 60 minutes of cardio training 5 times per week as well. I also practice my sport 3 times per week for 90 minutes. Either via skating or puck/shooting drills. All are high-intensity. I am between very and extra active. Let’s say BMR x 1.8. My TDEE is 4010.

[Damienm05]

As for the green veggies thing. How can you not digest them? Sounds like bullshit. But if it's true, buy a powder.

[xtms]

As for the green veggies thing. How can you not digest them? Sounds like bullshit. But if it's true, buy a powder.

crohn disease man ...

[Damienm05]

Ah, sorry dude. Well, plenty of powder's and pills out there that'll give you some good natural antioxidants and vitamins/minerals from veggie sources.

[xtms]

Can you please show me a product on supplementscanada.com that can replace veggie because everytime i eat green vegetable it do a bad job in the bathroom lol

[Damienm05]

Dunno if this site is good but this is a product I've used.

http://www.vitacost.com/Udos-Choice-...rid|2989624151

[xtms]

http://www.supplementscanada.com/pop...oduct6739.html

Is this product good ?