My meal plan

[Abdulla]

Hey everyone, i was directed here by Mickey, i have trouble gaining weight because on top of having a fast metabolism , i also play soccer 2-3 times a week.

Meal 1-- my weight gainer shake
Optimum Nutrition - 100% Gold Standard Whey - Banana Cream ,
Oatmeal - Oatmeal Quick Rolled Oats, 1.5 cup
Kraft (Canada - Peanut Butter Smooth Kraft (Canada), 3 Tbsp

Meal #2
Tim Hortons (Canada) - Multigrain Bagel Plain, 1 bagel toasted
Peanut Butter - Natural (Kraft), 1 tbsp 15 g
Dempster's Whole Grains - 12 Grain Bagels, 1 bagel (85g)

Lunch
Rice - Brown, long-grain, cooked, 1 cup
Costco (Canada) - Chicken Breast, Boneless, Skinless, Frozen, 8 oz
brocolli

Meal #3
Optimum Nutrition - 100% Gold Standard Whey - Banana Cream , 62 g
Dempster's Whole Grains - 12 Grain Bagels, 1 bagel (85g)
Walnuts 30g

Dinner
Eggs - Fried (whole egg), 4 large
No Name (Superstore) - Dark Red Kidney Beans, 1 cup (250 ml)

Meal #4
Nordica - Cottage Cheese - 1% Low Fat, 2 cup (250g)
Country Harvest - 100% Whole Wheat Bagel, 1 bagel

This is around 3300 calories maybe a little more
around 400 carbs, 280 protein, 90g of fat

This is what i had today.

Just finished eating Dinner! Got soccer training from 9 30- 11. Any help is appreciated.

I usually have lots of TUNA, Steak and ground beef for my protein sources but im out of food, going grocery shopping sunday.

Know of any high-caloric foods i can implemented to help me gain weight, im naturally lean all year around.

[stpete]

Can you post up complete stats and goals?

[Levani]

Hey everyone, i was directed here by Mickey, i have trouble gaining weight because on top of having a fast metabolism , i also play soccer 2-3 times a week.

Meal 1-- my weight gainer shake
Optimum Nutrition - 100% Gold Standard Whey - Banana Cream ,
Oatmeal - Oatmeal Quick Rolled Oats, 1.5 cup
Kraft (Canada - Peanut Butter Smooth Kraft (Canada), 3 Tbsp

Meal #2
Tim Hortons (Canada) - Multigrain Bagel Plain, 1 bagel toasted
Peanut Butter - Natural (Kraft), 1 tbsp 15 g
Dempster's Whole Grains - 12 Grain Bagels, 1 bagel (85g)

Lunch
Rice - Brown, long-grain, cooked, 1 cup
Costco (Canada) - Chicken Breast, Boneless, Skinless, Frozen, 8 oz
brocolli

Meal #3
Optimum Nutrition - 100% Gold Standard Whey - Banana Cream , 62 g
Dempster's Whole Grains - 12 Grain Bagels, 1 bagel (85g)
Walnuts 30g

Dinner
Eggs - Fried (whole egg), 4 large
No Name (Superstore) - Dark Red Kidney Beans, 1 cup (250 ml)

Meal #4
Nordica - Cottage Cheese - 1% Low Fat, 2 cup (250g)
Country Harvest - 100% Whole Wheat Bagel, 1 bagel

This is around 3300 calories maybe a little more
around 400 carbs, 280 protein, 90g of fat

This is what i had today.

Just finished eating Dinner! Got soccer training from 9 30- 11. Any help is appreciated.

I usually have lots of TUNA, Steak and ground beef for my protein sources but im out of food, going grocery shopping sunday.

Know of any high-caloric foods i can implemented to help me gain weight, im naturally lean all year around.

You don't have a lot of protein! Whey is good only pwo and maybe 1st thing in the morning. Drop bagels and eat sweet potato, brown rice and oatmeal. Eat uncooked oatmeal old fashioned.any omega 3? 3300 cals for soccer player to gain mass is low. Calculate your tdee and split your total calories in 40% protein, 40% carbs and 20% fat

[JohnnnyBlazzze]

I agree with the above. Majority of your protein seems like it is coming from shakes. I would try to get a few more chicken meals in.

[Abdulla]

Can you post up complete stats and goals?

Age- 25
Weight-152-155
Height-5'10
goal- gain muscle mass
bf-10-11%

[Abdulla]

You don't have a lot of protein! Whey is good only pwo and maybe 1st thing in the morning. Drop bagels and eat sweet potato, brown rice and oatmeal. Eat uncooked oatmeal old fashioned.any omega 3? 3300 cals for soccer player to gain mass is low. Calculate your tdee and split your total calories in 40% protein, 40% carbs and 20% fat

i agree, i do take my whey morning and pwo! only reason i eat those bagels is that its 260 calories per, 44g of carbs, 10g protein and also for my omega 3's i take supplement and multivitamin in the morning, you think so? 3300 calories is what MYFITNESSPAL provided me, but i agree i may have to up to around 4- 4.5k to see results, only problem with brown rice, sweet potato is that it fills me up really quick, someone told me to eat white rice and bread as i can eat lots of it, what do u think?

As, i said my protein foods were low today thats why there isnt much good protein but i can substitute it for it.

[Levani]

i agree, i do take my whey morning and pwo! only reason i eat those bagels is that its 260 calories per, 44g of carbs, 10g protein and also for my omega 3's i take supplement and multivitamin in the morning, you think so? 3300 calories is what MYFITNESSPAL provided me, but i agree i may have to up to around 4- 4.5k to see results, only problem with brown rice, sweet potato is that it fills me up really quick, someone told me to eat white rice and bread as i can eat lots of it, what do u think?

As, i said my protein foods were low today thats why there isnt much good protein but i can substitute it for it.

Dude 4oz of uncooked oatmeal has 300cals, 57carbs 5g protein and 2g fat. Blend it and drink with water. When bulking I drink it 5 times a day so I get 1500cals only from oatmeal