Help needed to those willing and knowledgeable

[KarlZuHoch]

First about myself to help you understand my body type:

I'm Male 21 yrs old 6'4" 132 Pounds. I've been this weight my entire adult life through military training and Iraq, I'm "fit" but my body is a race horse burning calories like no tomorrow.

Now that I'm out of active duty I have the personal time to stop all the cardio thats been stopping me from gaining. Here is my work out and diet plan as of now. Suggestions Please!

Average day:

Breakfast:
Eggs, Bacon, Malt-o-Meal, Whole Milk

In-Between:
12 oz Mass XXX Shake w/Whole Milk

Lunch:
(2) Wheat Bagel Sandwich’s (3) strips of bacon (2) Sandwich Sliced Turkey Meat + Graded American Cheese
Or
(2) Wheat Bagel Sandwich’s Half Can of White Albacore Tuna each mixed with ¼ Cup mayonnaise

In-Between/Before Lifting:
12 oz Mass XXX Shake w/Whole Milk

After Lifting / Dinner:
A plate of Spaghetti w/tomato sauce and ground beef 7% fat
Wheat bread w/peanut butter
Whole Milk
1 Cup Broccoli

This is just one day, taking in consideration my weight, height and high metabolism is there anything I’m doing wrong/could be doing better? And what else could I be eating that would help me gain mass? I need some variety, Thanks.

 

[ZGzaZ]

Try to get the majority of your calories from whole foods,
- I would ditch the Mass XXX shakes and replace with real food. Most all gainers are just sugared up protein shakes.
- Your breakfast needs a good carb source, add oatmeal as a good addition to the eggs and bacon.
- Bagel, wheat or not isn't that great. You also need another good carb source at lunch, can you do brown rice?
- How much ground beef is at your dinner? I think that should be your main, and spaghetti as the side, all natural peanut butter on the whole wheat bread or by itself.
- Another meal right before you sleep also with a slow absorbing protein source, cottage cheese or a cassein shake, as it will absorb while you sleep. Remember you're basically going 8-9 hours without any food, so this is important.

At your height/weight, I wouldnt worry about sticking to too much of a diet plan....just eat, eat, eat.... don't be afraid of foods that aren't that clean, just eat, eat, eat, and train heavy so you have a stimulus for growth.

 

[KarlZuHoch]

Thanks for the info, its appreciated. I'll definitely try this out.

 

[gettnlarge01]

I don't have your height but I had the same problem gaining weight.What worked best for me was eating meat[steaks,chicken,turkey] and drinking lots of milk. Make sure you get in good quality protein and eat every meal likes it's your last.