diet chart to add 20-30lbs

I need advice how to achieve my 30lbs

M-29
71kgs... 156lbs
Height 5'10
Bf 13%
My current diet is as...
10am Wakeup after bath.. Oats with almonon,cashews n raisins n whey protein 1 scoop with water

12-12.30pm - 2 brown bread slice, 5 egg white, tea n biscuits

2.30-3.00pm- lunch. 4 Brown bread, 4 white egg, n vegetables or pulse

5pm -6pm- whey protein shake Or 5 EGG whites

8pm- sweet potato as pre-workout before 30 mins

8.30 to 10pm workout
Than post workout 1 1/2 scoop protien shake

11pm dinner - 2 brown bread slice, 3 white egg, vegetables Or pulse
Later alternate before bed Glutamine 5gm..

Have you figured out your macros on the food you're eating every day?

To me it doesn't look like you're eating enough protein.

By the stats you listed your lean body mass is 62kg or 136lbs.

Try eating 1.25-1.5g protein per 1lb of lean body mass which is 170 to 204 grams of protein a day.

Your a vegetarian correct? I think I remember u saying that. I hope a vegetarian jumps in so he/she can help u out.

My advice is u need more substance in the meals. So take out the bread. Replace with oats. 1 sweet potato isn't enough for a pre workout meal or a meal in its own.(my apinion ) so add a protien to that as well.

U do need more food. Your meal timing and such seem good and it does seem that u are willing to pack in the meals! Keep it up

^ Ahh good points

If you are a vegetarian I would probably add in lentils and beans as a carb source, that'll also help you get a little more protein.
I'd also suggest that you take digestive enzymes, bcaas and add about 10-15 grams of leucine in daily.
Leucine tastes terrible, mix it with a small amount of juice and consume it by itself.

Quote:

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Originally Posted by DrewZ

^ Ahh good points

If you are a vegetarian I would probably add in lentils and beans as a carb source, that'll also help you get a little more protein.
I'd also suggest that you take digestive enzymes, bcaas and add about 10-15 grams of leucine in daily.
Leucine tastes terrible, mix it with a small amount of juice and consume it by itself.

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...yh thanx.. I do take bcaa.. 1st thing in d morning.. 5gm bcaa n whey protein 1scoop.... Than intraworkout 5gm bcaa

Quote:

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Originally Posted by 73rr

Your a vegetarian correct? I think I remember u saying that. I hope a vegetarian jumps in so he/she can help u out.

My advice is u need more substance in the meals. So take out the bread. Replace with oats. 1 sweet potato isn't enough for a pre workout meal or a meal in its own.(my apinion ) so add a protien to that as well.

U do need more food. Your meal timing and such seem good and it does seem that u are willing to pack in the meals! Keep it up

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I do eat 6 white eggs before workout arnd 2hrs before.. Is it enuf? Or neef to add more

Quote:

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Originally Posted by sameer0000

I do eat 6 white eggs before workout arnd 2hrs before.. Is it enuf? Or neef to add more

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6 egg whites can provide anywhere from 15g to 21g of protein.
Focus on getting 170g-204g through out the day total with all of your meals and shakes.

I can tell you that it doesn't look like you are eating enough. If you could post up the macros for each meal it would be helpful