diet-need lots of help

[mateo112]

macros are in Cal/Pro/Carbs/Fat

Breakfast 8:15am
1 whole egg 74/6/-/5
6 egg whites 107/24/-/-
2 cups cheerios 220/6/44/4
totals 401/36/44/9

Mid morning 11:00am
5 oz tuna 150/33/-/1
1 cup brown rice 300/6/68/3
10 saltine crackers 256/5/20/6
totals 706/44/88/10

Lunch 1:30 pm
6 oz chicken breast 185/39/-/2
1/2 cup brown rice 150/3/34/1.5
totlas 335/41/34/3.5

pre workout 3:30 pm
6 oz chicken breast 185/39/-/2
16 oz apple juice 220/-/56/-
totals 405/39/56/2

post workout 5:45 pm
meal replacement protein 280/41/20/4
16 oz apple juice 220/-/56/-
totals 500/41/76/4

dinner 7:00 pm
8 oz sirloin steak 456/48/-/25
2 oz whole wheat pasta 210/9/41/1
1/2 cup edamames 110/9/12/3.5
totals 776/69/53/29.5

pre bedtime 10:30 pm
1 cup fat free cottage cheese 150/26/10/-

Daily totals
calories-3273
protein-293
carbs-361
fat-67


i'm stuck in a rut with this diet. i've been eating like this for about a month now and intially i saw some definition come out but nothing to drastic. 6'3'' 220 pounds is what i've weighed for 2-3 months now and i want to bulk up to 250 pounds before next summer. i know i have to increase calories but how about my protein carbs and fats. are they where they should be or do i need to increase or decrease one or the other or all of them. what do you guys think. here are some pics of me

[IBdmfkr]

Doesn't look bad.. make all your meals 6-700calories and do it consistantly for more than one month and you'll grow. (muscle and fat).
250lbs by next summer isn't going to happen unless your Bodyfat goes through the roof. 30lbs Leanbodymass in six months is near impossible even with drugs.

I'd keep your calories where they are personally and slowly work your way up to your desired weight, 3200calories is plenty for you, your maintenance is probably in the mid 2000's. Think, even if you put on 1lb of muscle(Bodyweight) per month, you'd gain 12lbs of muscle per year.. that is pretty damn good.
I've averaged about 8-12lbs muscle per year for the last 7-8years.
Went from 135 - 225. It's just a long process that can't be rushed, patience/consistancy/and hard work are key.

[GUnit33]

macros are in Cal/Pro/Carbs/Fat

Breakfast 8:15am
1 whole egg 74/6/-/5
6 egg whites 107/24/-/-
2 cups cheerios 220/6/44/4 1 Cup Oats instead.
totals 401/36/44/9

Mid morning 11:00am
5 oz tuna 150/33/-/1
1 cup brown rice 300/6/68/3
10 saltine crackers 256/5/20/6 Lose These...
totals 706/44/88/10

Lunch 1:30 pm
6 oz chicken breast 185/39/-/2
1/2 cup brown rice 150/3/34/1.5
totlas 335/41/34/3.5

pre workout 3:30 pm
6 oz chicken breast 185/39/-/2
16 oz apple juice 220/-/56/- If you're drinking this for energy, lose the Apple Juice, and down some gatorade...
totals 405/39/56/2

post workout 5:45 pm
meal replacement protein 280/41/20/4
16 oz apple juice 220/-/56/- Same reas as above.
totals 500/41/76/4

dinner 7:00 pm
8 oz sirloin steak 456/48/-/25
2 oz whole wheat pasta 210/9/41/1
1/2 cup edamames 110/9/12/3.5 What is this? Seems unnecessary.
totals 776/69/53/29.5

pre bedtime 10:30 pm
1 cup fat free cottage cheese 150/26/10/-

Daily totals
calories-3273
protein-293
carbs-361
fat-67


i'm stuck in a rut with this diet. i've been eating like this for about a month now and intially i saw some definition come out but nothing to drastic. 6'3'' 220 pounds is what i've weighed for 2-3 months now and i want to bulk up to 250 pounds before next summer. i know i have to increase calories but how about my protein carbs and fats. are they where they should be or do i need to increase or decrease one or the other or all of them. what do you guys think. here are some pics of me

Make those changes, and this diet would be better, but overall you've got a very nice diet IMO. Good job on that, but those items in bold are what I would change to it...wtf are edamames?

[IBdmfkr]

Edamames are beans high in protein and fiber. Good addition to his diet and healthy too.

[brutesinme]

WTF?!? You're advising him AGAINST drinking juice and FOR gatorade? What have you been smoking?