Diet help?

[K1NGxAD1O]

Hey everyone, I'm in need of a good diet base to help get my gains up. I'm currently 6'4" at 185 lbs, roughly 10% BF. I was told to get my nutrition together so my post is a request for a little help. My usual daily diet involves eggs, sausage, and a shake in the morning, usually something like a chicken and cheese sandwich or sub way club on wheat around noon, pork chops or chicken breast and a shake in the afternoon, and a scoop of peanut butter and some wheat bread with a glass of milk late at night. It's nowhere near acceptable, which is why I plead for help. Any suggestions?

[Saltydog87]

2x 440g tin of bake beans. Use milk with prot shakes and every Sunday enjoy a big Mac

[digsy1983]

hey king,
the best things you can do now is learn how to set up a diet for yourself. you'll recieve all the help and guidance you need from the guys and gals on here, but ultimately you need to learn how to do it so you can make tweaks as of and when needed.

first off, read the stickies at the top of the nutrition page. especially the

unofifcial how to bulk

you need to know your TDEE so you build your diet around you calorie needs. (LBM x 15 = TDEE 'rough estimate')

good luck man! and post up your revised diet plan or if you need any help.

theres also a load of threads asking the same thing, do a quick search and see what comes up.

p.s, wish it was a simple as saltydog thinks to improve a diet!

[bigsiv]

Agree with digsy work out your TDEE post your current diet with macros (protein,carbs and fats) and your calories. Then we can work out what you need to do. If you need help with your macros download myfitnesspal app it's very good for help with diets

[K1NGxAD1O]

Okay thanks for the guidance guys. Much appreciated.