Need help with diet

[janbulis29]

Hey guys, I need some help with my diet. I want to put on another 10 pounds. Im currently at 180 and would like to get to at least 190. This is what a usual day for me looks like:

8am - 4 eggs, cup of oatmeal, apple
11am - protein shake (50 g) mixed with milk
2pm - chicken breast, rice, veggies
5pm - steak, potatoes
8pm-protein shake (50 g) mixed with milk
10 - can of tuna, protein shake mixed with water

[gbrice75]

At a glance you're not eating nearly enough. However, you need to repost your diet with complete and accurate macros if you want us to comment on it. We need to know exactly how much you're eating. Take a look below at one of my diets for an idea of how it should look in terms of post format, as well as getting an idea of a balanced clean diet.


Gbrice's Current Diet:

protein/carbs/fat/total calories

5am: MEAL 1 - PRE WORKOUT
1 extra large egg, 4 extra large whites - 27/0/5/160
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20

TOTAL: 32/31/7.5/320

WORKOUT followed by 1 hour of cardio

8am: MEAL 2 - POST WORKOUT
1 Scoop Myofusion - 25/5/3/160
1 Premier Protein Shake - 30/5/3/160
1 cup oats - 10/52/5/280

TOTAL: 65/60/10/600

10am: MEAL 3
6oz broiled tilapia - 35/0/3/165
3/4 cup brown rice - 3/22/1/110
3/4 cup black and red beans - 5/18/1/105

TOTAL: 43/40/4.5/380

1pm: MEAL 4
5oz chicken breast - 34/0/2/140
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20
2 cups baby spinach - 1.5/1.5/0/10

TOTAL: 40/33/4/310

4pm: MEAL 5
4oz 93/7 lean ground beef - 23/0/9/180
1oz (dry) Barilla Plus Multigrain Pasta - 5/20/1/105

TOTAL: 30/20/10/285

7pm: MEAL 6
2oz Flank Steak - 15/0/6/120
1 extra large whole egg - 7/0/5/80
3 extra large egg whites - 15/0/0/60
2 cups baby spinach - 1.5/1.5/0/10
2 Fish Oils - 0/2/0/20

39/1.5/13/290

10pm: MEAL 7
1 scoop ON Casein - 24/3/1/120
1 tbsp natty PB - 4/3/8/105
2 Fish Oils - 0/0/2/20

TOTAL: 28/6/11/245


DAILY TOTAL: 271/195/62/2425