Help me gain my weight back

[ohwow]

Background info: 5'6" 150 12bf

Alright guys a year ago I was about 165-168lbs but due to surgery i lost a lot as you can see.
I plan on going on beast and other goodies as soon as i get most of it back. So i need your guys help with my diet. I'll go through my typical diet for the day:

6 or 7am: 3/4 cups oats, 1/2cup granola 1 greek yogart.

10ish usually a all natural pb sandwich on whole wheat this sucks but i have work so i cant do much. I'm think about adding a weight gainer for here any suggestions?

12pm: half of a chicken breast with cup whole grain rice and mixed lettuce with italian dressing and hardboiled egg white. Sometimes instead of rice i have sweet potatoes.

3ish similar to 12pm maybe just cup rice with 3eggwhites and 1 egg

6ish is usually the same again but less carbs

8ish chicken salad
before bed casein protein

Alright so what do you guys think? What should i add any weight gainer suggestions?

 

[Ripp42]

Just eat and sleep bud ull grow

 

[ohwow]

Do you think thats a solid diet for now?

 

[Ripp42]

It looks really good. Just the thing am lost on is how many carbs and fats ( grams ) you want per day. I have a good person that is nice enough to hook me up with a personal diet for that reason.

Id add a protien shake at ten if you want. I know whats healthy but am not great on setting up the diet. Just make sure and get a min of 1gram of protien per pound. 1.5 is better.

I hear that some ppl work better with high carbs and some ppl better with high fats an less carbs. You'll hv to try it and maybe do some fine tuning.

You could also look into glycemic index load

 

[ohwow]

Thanks man i appreciate it

 

[Ripp42]

No prob. But just know Im not the best diet person so research as you need. Its differcult cause what works for one may not work for the other.

Let us know how it gos

 

[ohwow]

Will do...Anyone else have any input?

 

[raze]

I would use the harris benedict formula and add 500 cals to it. Enter your diet into fitday and make sure it looks good to go. Thats what i do to make sure my cals, protein, fats and carbs are around the percentage i want. I don't do it everyday yet but it helps me setup my base diet.