help with a good diet

[hperdomo]

am 22 years old i weigth 160 an i dont have no energy i get tired to quick an the gym can someone give me a list if the ryte food i have to be taking everyday an if i got take creeatine or protein i need help to gain waigth with a good diet

[baseline_9]

To start with I think you need help with your English Grammar



Anyway, I will add a list of the foods we live on.

What are your goals?

What are your stats?

What is your current diet?

What is your TDEE?


Protein Sources

Eggs
Chicken Breast
Lean Cuts of beef
Fish
Pork Tenderloin
Cottage Cheese


Sources of Carbs

Oats
Potatoes
Sweet Potatoes
Yams
Rice
Lentils


Sources of Fats

Olive oil
Nuts
Natural Peanut Butter
Avocado


there are so many more.

[dominick2417]

Maybe he speaks German. Post in the regular diet forum, although the food listed above should command the largest part of your diet.