Help with diet so I can get bigger.

[StarkPlus]

I've been training hard for over 2 years now. I'm 28 years old 5`10" and 168 pounds my body fat is 13%. Here is a list of what I will be eating. Any help would be great. Here is what I'm going to be eating.

1st Meal wake up 7am. Protein Shake made with flax seed oil, plain Greek yogurt, 8oz of 1% milk, couple strawberrys.

2nd Meal 9am Oatmeal

3rd Meal 11am Protein Shake

4th Meal Lunch 1pm 2-Chicken Breast & 1 cup Brown Rice

5th Meal 3pm Protein Shake made with flax seed oil, plain Greek yogurt, 8oz of 1% milk, couple strawberrys.

6th Meal 5pm Lean Hamburger & Whole Grain Pasta

I work out at 7:00pm

7th Meal 8pm After Work out Protein Shake made with flax seed oil, plain Greek yogurt, 8oz of 1% milk, couple strawberrys.

8th Meal 9pm 2-Chicken Breast & 1 cup Brown Rice

Protein total 268
Carbs 224
Fats 75

I'm trying to gain muscle cause I'm stuck at my current size.

[Get hench Die Trying]

I know the first thing people are going to ask you what your Marcos are for the day

[jasc]

Judging by those macros you're pullin about 2643 cals per day..

have you figured out your TDEE?
Check out the stickie on it. It'll give u the number of calories you burn per day so you'll know how much you need to eat to gain weight

[Back In Black]

I've been training hard for over 2 years now. I'm 28 years old 5`10" and 168 pounds my body fat is 13%. Here is a list of what I will be eating. Any help would be great. Here is what I'm going to be eating.

1st Meal wake up 7am. Protein Shake made with flax seed oil, plain Greek yogurt, 8oz of 1% milk, couple strawberrys. No complex carbs, just sugars from dairy, why?

2nd Meal 9am Oatmeal No protein source here? Can you combine this with meal 1 and take out the yoghurt and milk?

3rd Meal 11am Protein Shake Carbs are your friend when bulking, you need to add a complex source here.

4th Meal Lunch 1pm 2-Chicken Breast & 1 cup Brown Rice Better, but needs some veggies

5th Meal 3pm Protein Shake made with flax seed oil, plain Greek yogurt, 8oz of 1% milk, couple strawberrys. See comments for meal 1

6th Meal 5pm Lean Hamburger & Whole Grain Pasta No veggies?

I work out at 7:00pm

7th Meal 8pm After Work out Protein Shake made with flax seed oil, plain Greek yogurt, 8oz of 1% milk, couple strawberrys. No fats here and again, dith the sugary dairy for a more complex source eg powdered oats

8th Meal 9pm 2-Chicken Breast & 1 cup Brown Rice VEGGIES!!!!

Protein total 268
Carbs 224
Fats 75

I'm trying to gain muscle cause I'm stuck at my current size.

Get your carbs up to at least your protein levels and I would drop your fats to 60g or so. More fats from fish oil and less from flax would be healthier.

Why so many meals a day?

Post up revised diet with suggested changes and list macro's for each meal and we'll run through again!

[canadian-bacon]

Have you read the stickies on "how to bulk" and "how to diet"? Lost of useful info there.

[StarkPlus]

I thought it would be better to have more meals but I can cut the meals down to six.

[StarkPlus]

I thought it would be better to have more meals but I can cut the meals down to six.

#6

New Member StarkPlus

E

[StarkPlus]

Here is the revised food plan. Thanks for all the help.

1st Meal 8am. Protein Shake made with small amount flax seed oil, couple strawberrys, Oatmeal. Egg whites

Protein 41 Carbs 19 Fat 7

2nd Meal 10am Protein Shake & Hamburger

Protein 42 Carbs 19 Fats 16

3rd Meal 1pm 2-Chicken Breast & Brown Rice & Broccoli

Protein 53 Carbs 45 Fats 5

4th Meal 3pm Protein Shake made with small amount flax seed oil, couple strawberrys, Oatmeal

Protein 21 Carbs 19 Fats 7

5th Meal 5pm ( Before I work out at 7:30pm) Turkey Burger with Whole Grain Bun, Whole Grain Pasta , Spinach

Protein 33 Carbs 62 Fats 10

6th Meal 8pm (After Work out) Protein Shake right after work out. 1/2 Hour after Protein Lean Hamburger with Whole Grain Bun & Whole Grain Pasta & Spinach

Protein 54 Carbs 81 Fats 19

Total for the Day

Protein 245 Carbs 245 Fats 65

[Back In Black]

I'll have a look tomorrow Stark, we may have to up your carbs and pro a little but we'll see.

[Back In Black]

Bumping this for me later.

[Back In Black]

Here is the revised food plan. Thanks for all the help.

1st Meal 8am. Protein Shake made with small amount flax seed oil, couple strawberrys, Oatmeal. Egg whites

Protein 41 Carbs 19 Fat 7 Add more oats, get your carbs up to 40g

2nd Meal 10am Protein Shake & Hamburger

Protein 42 Carbs 19 Fats 16 Carbs up to 40g from complex sources. Limit fats to 10g

3rd Meal 1pm 2-Chicken Breast & Brown Rice & Broccoli

Protein 53 Carbs 45 Fats 5 Like it

4th Meal 3pm Protein Shake made with small amount flax seed oil, couple strawberrys, Oatmeal

Protein 21 Carbs 19 Fats 7 Why drop protein by half? 40g each of pro and carbs

5th Meal 5pm ( Before I work out at 7:30pm) Turkey Burger with Whole Grain Bun, Whole Grain Pasta , Spinach

Protein 33 Carbs 62 Fats 10 Personally I would choose a different carb source from bread pre workout. Pasta I have no issue with, up the dose!

6th Meal 8pm (After Work out) Protein Shake right after work out. 1/2 Hour after Protein Lean Hamburger with Whole Grain Bun & Whole Grain Pasta & Spinach

Protein 54 Carbs 81 Fats 19 Immediately after workout 40g pro, 40g carbs and minimal fat. An hour later you can knock back another 40g pro and a few fats.

Total for the Day

Protein 245 Carbs 245 Fats 65

See bold.

You use alot of shakes, any reason other than convenience or cost? Are they all whey?