How to improve my diet?

[DanTheMan123]

I am 18 years old and weigh 131 lbs and am 5'6. Im a small guy but I have been lifting for 2 years and have 6-8% bf.

I honestly don't have a good diet.
I have a protein shake and oatmeal for breakfast everyday and tuna sandwich for lunch along with cheese and granola bar. I always have 2 8oz chicken breasts right when I get home from school. I gain a little weight but nothing like you guys gettin 300 grams of protein. I'm gonna be out of school soon so I'm gonna be able to eat a lot more and I was wondering if you guys could helpme make a good diet plan. I also take creatine 20 minutes pre workout and then also post workout and hydro whey protein post workout. Also how do you guys stay motivated? I have no problem staying motivated working out. but when it comes to eating I'm never in the mood for that same food everyday. I just have to shove it down my throat. What's your guys secrets to eating like monsters?

[Turkish Juicer]

First, you should know that not everyone here consumes 300gr of protein everyday and not all of us here eat like monsters either. It all depends on your goals, your current BW, training regimen and so forth.

For a guy with your stats, 200gr of quality anabolic protein a day will be plenty for growth. What you primarily need is a generous increase in your daily complex carb intake, that's when you will start growing. Consumption of essential fats on a daily basis is also a must for growth.

As for the appetite, I'll give you a little secret of how it works: appetite is something that increases as you eat more and it decreases as you eat less, there is no way around it.

You should be indulging yourself with hundreds of grams of oats, sweet potatoes, brown rice (or even white rice if BR is a no-no), lentils and some low GI fruit everyday as for your carb sources. EVOO, fish oils, nuts (especially walnuts and almonds), all natural peanut butter will be in this equation as well. Lean red meat (beef, buffalo, dear, lamb), chicken, turkey, fish, seafood, whole eggs as well as egg whites will make up for most of your daily macronutrient intake of anabolic protein, supported by also some protein supplementation as you already are practicing this.

Start with frequent meals that are obviously smaller in portion than traditional large meals, as this will help you eat more easily throughout the day. I am positive your appetite will increase with time, assuming that you will be eventually gaining strength and build many more muscle fibers in your body by perpetually increasing your weights and overall volume/intensity of training at the gym.

I am going to stop here for other diet gurus to come and tell you about TDEE and whatnot.

[DanTheMan123]

Strenght for me is not a problem at all in the gym. I have little man strength it's just the size is all I'm looking for. Summer starts in June and I'm planning to workout out all summer and eat like a mad dog. Thats about 3 months and i would like to get as big as possible in that 3 months.

Bench: 185
Squat: 265
Deadlift: 325

[DanTheMan123]

I gained 8 lbs off of the creatine I'm taking and i kept 6 of them and that was all when wrestling ended so in about January or February so that helps.

[Turkish Juicer]

Strenght for me is not a problem at all in the gym. I have little man strength it's just the size is all I'm looking for. Summer starts in June and I'm planning to workout out all summer and eat like a mad dog. Thats about 3 months and i would like to get as big as possible in that 3 months.

Bench: 185
Squat: 265
Deadlift: 325

Is this what you have extracted from everything I typed in my post?

Good luck to you.

[DanTheMan123]

No your post had a lot of helpful information. Im trying what you said about eating smaller proportions and eventually my appetite will increase in time. Thank you for that