Help with mass diet please

[downunder hunter]

Ok so I want to try a 40/ 30/30 Protein, carbs, fat ratio for mass building my calorie needs are 3884 cals. How many grams of protein, fat and carbs will i need a day?

If its cool can someone give me an example meal plan for 1 day and some tips/basic principles I train at 9am in the morning also

This is what im working with

Protein sources: Whey protein, turkey mince, eggs, chicken breast, canned tuna and salmon, lean red mince, steak, bananas, soy beans, cottage cheese.

Carbohydrate sources: Oatmeal, sweet potato, white rice, weet bix, wholemeal pasta, wholemeal bread, mixed green vegetables, apples, mixed berries

Fat Sources: Natural peanut butter, almonds, fish oil caps, avocados, tuna, salmon

Dairy: skim milk, low fat yoghurt, cottage cheese

Thanks in advance for your time

 

[sonicwaste]

what are your stats? and what are your goal stats?

 

[downunder hunter]

what are your stats? and what are your goal stats?

Stats: 22 years old 195 lbs 11% bf 6ft. Goal is to build lean muscle, stay around same bf and get to 210 lbs

 

[downunder hunter]

Ok so pretty much answered my own question

Meal one: scramble eggs, oats, shake with pb and banana
Meal two: shake with egg whites, peanut butter and banana
Meal three: Chicken breast, brocolli, rice, almonds
Meal four: Salmon, cottage cheese, wholemeal bread, salad, avocado
Meal five: turkey mince patties, sweet potatoes, almonds
Meal six: steak, brocolli, low fat yoghurt

Each meal i will need

64 grams of protein
48 grams of carbs
21 grams of fat

Any suggestions will be appreciated

 

[downunder hunter]

Bump

 

[joe d]

Ok so pretty much answered my own question

Meal one: scramble eggs, oats, shake with pb and banana
Meal two: shake with egg whites, peanut butter and banana
Meal three: Chicken breast, brocolli, rice, almonds
Meal four: Salmon, cottage cheese, wholemeal bread, salad, avocado
Meal five: turkey mince patties, sweet potatoes, almonds
Meal six: steak, brocolli, low fat yoghurt

Each meal i will need

64 grams of protein
48 grams of carbs
21 grams of fat

Any suggestions will be appreciated

this doesnt look bad