new to proper Nutrition - rate my diet

[Bevsta123]

Hi there I'm 18 and been lifting for a few months and I only recently started eating properly due to finally getting a job and being able to finance the lifting lifestyle but due to not really knowing bout proportions I'll give you a breakdown of my eating lifestyle and see if it's right.

Over a week I'll buy 2kg chicken breast, 2kg fish, 2kg Steak, 12 eggs, 500g spring water tuna, 500g raw almonds, 1.5kg mixed vegetables (corn, brockley,carrots), .5kg potatoes, brown rice, pasta, full cream milk, yogurt.

I'll have 6 meals a day 5th being my largest one, each meal will contain one of the meats/ fish listed above with a side dish of ether brown rice or pasta each meal will have some mixed veggies included. Main meal I will substitute some veggies with baked potato. For snakes throughout the day I'll have ether some raw almonds or yogurt. I drink close to 2-3L of water a day and have a Glass of milk every now and then. I also take my protein shake 2x a day. 3x on a training day.

Feedback on this would be muchly appreciated.
Current stats.
18yo male
Weigh 66kg
Not sure of bf% so I'll list a few in gym stats,
Bench 1rm: 90kg
Squat 1rm: 130kg
Deadlift 1rm: 90kg -/+

My goal is to put on more mass, sorry I can't give a calorie/protein/carb intake/day with thoes foods. Protein wise I'm trying to have 1.5-2g of protein per pound of body weight.

[Back In Black]

Hi there I'm 18 and been lifting for a few months and I only recently started eating properly due to finally getting a job and being able to finance the lifting lifestyle but due to not really knowing bout proportions I'll give you a breakdown of my eating lifestyle and see if it's right.

Over a week I'll buy 2kg chicken breast, 2kg fish, 2kg Steak, 12 eggs, 500g spring water tuna, 500g raw almonds, 1.5kg mixed vegetables (corn, brockley,carrots), .5kg potatoes, brown rice, pasta, full cream milk, yogurt.

I'll have 6 meals a day 5th being my largest one, each meal will contain one of the meats/ fish listed above with a side dish of ether brown rice or pasta each meal will have some mixed veggies included. Main meal I will substitute some veggies with baked potato. For snakes throughout the day I'll have ether some raw almonds or yogurt. I drink close to 2-3L of water a day and have a Glass of milk every now and then. I also take my protein shake 2x a day. 3x on a training day.

Feedback on this would be muchly appreciated.
Current stats.
18yo male
Weigh 66kg
Not sure of bf% so I'll list a few in gym stats,
Bench 1rm: 90kg
Squat 1rm: 130kg
Deadlift 1rm: 90kg -/+

My goal is to put on more mass, sorry I can't give a calorie/protein/carb intake/day with thoes foods. Protein wise I'm trying to have 1.5-2g of protein per pound of body weight.

Mate, if you just wanna gain 'mass' then just eat, eat, eat.

If you want to gain quality lean mass there are 2 you need to do.

1. Find out your bf - post pics if you need us to estimate

2. Calculate your cals and macro's.

Your protein requirements can be based on on 2 things either your current amount of LEAN weight or the LEAN weight that you want to achieve in 3 months time (they won't be very different!)

So, bodyfat first, then we can advise you on calorie requirements or you can google Katch Mcardle formula and we can go from there.

Make sure you read 'So you wanna learn how to diet' and 'How to bulk' stickies.

[Bevsta123]

Caloric Need:
Estimated Base BMR: 1541 Calories.
Estimated TDEE: 2388 Calories.
Estimated Daily Caloric Need For Weight Loss: 1888 Calories.

I don't have sufficient things to calculate my bf% at this point

[Back In Black]

Can you not post a pic?

[Bevsta123]

not the best of my chest n abs, hope thats enough?

[Back In Black]

Ok mate I'm gonna suggest the following -

6 meals per day

Meals 1-5 carbs 60g, pro 45g

Meal 6 - pro 45g, fat 10g

Also add 10g fat to meals 1-5 with the exception of post workout which should have minimal fats.

That's about 2700 cals.

Minimal cardio only for fitness, if any. Max 2 x pw HIIT 15 mins.

Lifting - big basic lifts only, squats, deads, rows, chins, shoulder press and a couple of ancillary exercises. That's it!

Design a diet and list it, including macros for each meal and we'll take a look.

[Bevsta123]

Ok mate I'm gonna suggest the following -

6 meals per day

Meals 1-5 carbs 60g, pro 45g

Meal 6 - pro 45g, fat 10g

Also add 10g fat to meals 1-5 with the exception of post workout which should have minimal fats.

That's about 2700 cals.

Minimal cardio only for fitness, if any. Max 2 x pw HIIT 15 mins.

Lifting - big basic lifts only, squats, deads, rows, chins, shoulder press and a couple of ancillary exercises. That's it!

Design a diet and list it, including macros for each meal and we'll take a look.

thanks for that, at the moment in the gym in doing

Monday
Chest - Tris

Weds
Back - Bi's

Friday
Legs - Shoulders

Sat
Bi's-Tris

In another post i listed exactly what exercises i do for the parts i just cbf writing them at this current time but yes those exercises you listed i do. and i do no cardio at this point aha >.<

[Back In Black]

Ok I'll have a look. A separate day for arms? No need. If you want to train 4 x per week do shoulders on there own day.

[Bevsta123]

yeah i just did arms on the 4th day so theres ample rest