MadMetal
New member
I will give you all of the details; I am 20 years old standing at 5'10 and about 177 at about 13% b/f I train 4 times per week and about 2 or 3 times weekly I either jog at a slow intensity for 30 minutes or go on the stairs for 15 minutes. I drink about a gallon of water per day and sleep 8 hours nightly. Of course my goal is to gain for awhile with the diet below:
MEAL 1:
Wheat bagel sandwich w/egg beaters & turkey bacon
Oatmeal
2 Scoops Whey Protein
PROTEIN: 88g FAT: 17g CARBS: 80g CALORIES: 840
MEAL 2:
Protein shake: 2 scoops whey protein, 1 banana, soy protein, fish oil, 2 raw eggs, fat free milk
Chicken breast
PROTEIN: 128g FAT: 18g CARBS: 45g CALORIES: 795
MEAL 3:
Steak
Baked Potato
1/2 cup corn
Orange Juice
PROTEIN: 46g FAT: 8g CARBS: 54g CALORIES: 560
MEAL 4:
Chicken breast
Salad w/fat free caesar dressing & bacon crumbs
PROTEIN: 33g FAT: 4g CARBS: 11g CALORIES: 200
MEAL 5:
Tuna fish
1/2 cup corn
2 scoops whey protein
PROTEIN: 74g FAT: 4g CARBS: 16g CALORIES: 460
MEAL 6:
Chicken breast
1 scoop whey protein
small handful of almonds
PROTEIN: 62g FAT: 19.5g CARBS: 13g CALORIES: 570
TOTAL:
PROTEIN: 431g FAT: 71g CARBS: 219 CALORIES: 3,425
I wonder if I need to make any modifications and I'd like to hear recommendations so I can improve. Thanks
MEAL 1:
Wheat bagel sandwich w/egg beaters & turkey bacon
Oatmeal
2 Scoops Whey Protein
PROTEIN: 88g FAT: 17g CARBS: 80g CALORIES: 840
MEAL 2:
Protein shake: 2 scoops whey protein, 1 banana, soy protein, fish oil, 2 raw eggs, fat free milk
Chicken breast
PROTEIN: 128g FAT: 18g CARBS: 45g CALORIES: 795
MEAL 3:
Steak
Baked Potato
1/2 cup corn
Orange Juice
PROTEIN: 46g FAT: 8g CARBS: 54g CALORIES: 560
MEAL 4:
Chicken breast
Salad w/fat free caesar dressing & bacon crumbs
PROTEIN: 33g FAT: 4g CARBS: 11g CALORIES: 200
MEAL 5:
Tuna fish
1/2 cup corn
2 scoops whey protein
PROTEIN: 74g FAT: 4g CARBS: 16g CALORIES: 460
MEAL 6:
Chicken breast
1 scoop whey protein
small handful of almonds
PROTEIN: 62g FAT: 19.5g CARBS: 13g CALORIES: 570
TOTAL:
PROTEIN: 431g FAT: 71g CARBS: 219 CALORIES: 3,425
I wonder if I need to make any modifications and I'd like to hear recommendations so I can improve. Thanks