Need help gaining weight

[wrestler221]

Hello i am a 18 whos is off to college ball next year.I weigh around 225, dont know my body fat and need to gain weight. I would say i eat somewhat good. If anyone has any suggestions of how to gain weight but the right way so its muscle.

On a normal day my eating consists of:

Breakfeast

Greek yogurt i think its called chiboni or somethig like that
Bananas

Lunch:
Grilled chicken
Rice
Fruit/ vegatables
Almonds

After workout:
Just some protein

Dinner:
Fish with vegtables
Or a type of grilled chicken.

Any suggestions please let me no thanks

[jypoll]

those look like ok food choices but its about the individual and total amounts of which different foods that matters.

i would suggest adding a complex carb, maybe oats to your breakfast. you may also want to some carbs to your dinner being that you only have protein after workout.

find out your TDEE, add a few hundred calories, 200-500 usually. then split the calories around 40/40/20 carbs/protein/fat

[wrestler221]

Thanks and whats tdee

[Times Roman]

Thanks and whats tdee

Welcome to the board mate!

go here to learn tdee:

http://forums.steroid.com/showthread...gy-Expenditure

recommend minimum 500 cals over tdee, maybe even 1000 cals a day over.

btw... your eating schedule is missing macros per meal and macros per day

go here to learn about macros:

http://forums.steroid.com/showthread...nutrient-Chart

Good luck!

---Roman

[wrestler221]

ThAnks

[wrestler221]

My tdee is 4,241.883 if i did it right

[jypoll]

i doubt

it should be lower unless you are less than 5% bf really tall and exercise twice a day. i wouldnt expect it to be above 3500 unless you are very very active.

make sure you only use you LMB not total mass because fat tissue doesnt burn calories.