diet plan help

[retsnomteeks]

i need some help adjusting my diet

meal 1 - 2 bagels
meal 2 - mass gainer shake
meal 3 - 8oz chicken breast with rice and veggies
meal 4 - mass gainer shake
meal 5 - red meat (steak) with rice and veggies
meal 6 - greek yogurt
meal 7 - mass gainer shake

thanks

[Capebuffalo]

What are your stats? And what is your goal?

[retsnomteeks]

age 24
165lb
13% body fat
6ft

My goal is to get to 175-180 lbs

[aussie made]

U will not get help without postings cals. Pro carb fat. But I say drop the shakes. Add more real food and add eggs egg whites to first meal. Oats to

[austinite]

i need some help adjusting my diet

meal 1 - 2 bagels
meal 2 - mass gainer shake
meal 3 - 8oz chicken breast with rice and veggies
meal 4 - mass gainer shake
meal 5 - red meat (steak) with rice and veggies
meal 6 - greek yogurt
meal 7 - mass gainer shake

thanks

Hey bud.

In order to gain wieght, you need to find out what your TDEE is (Total Daily Energy Expenditure). A good way is figuring LBM x 15.

Since you're 165. Your LBM would be that number, less your BF%. So 165 - 15% = 140.25 LBM. So you multiply the LBM by 15. And that = 2103.

Now that we have your TDEE, you can figure your caloric intake in order to gain. A good starting point would be 500 calories over your TDEE. Rounding, that would be about 2600 calories daily.

I suggests you start eating real food instead of that gainer. Chicken/rice/veggies is great. But that's the only thing in your diet that's decent. Eat more chicken, fish, eggs and other protein sources from real food. You want to intake at least 1.5 x your LBM. So at least 210 grams of protein daily. Get oatmeal in there and a decent amount of carbs.

read some of the sticky threads on bulking. Good luck.