Here is my diet what y'all think?

[TONY83]

Here is my diet that i have been following for 4 months now

Breakfast 8 am
6 raw eggwhites
1 bowl of oats
8oz of milk
I grape fruit

Meal # 2 @ 10 am
1 baked potatoe
50g protein shake


Meal #3 at 12 pm
1chck breast
1/2 lb OF pasta
1 greean APPLE
16 oz H2O


Meal#4 @ 2 pm
1 baket potatoe
50g protein shake


Lift at 4 pm
50 g protein shake and 2 slices of bread after work out



Meal #5 @ 6pm

1 steak
1 salad

Meal # 6 @ 8 pm
16 OZ cottage cheeze
8 oz milk
peanutbutter sandwich x 1


I am trying to gain some more weight I am 5'8'' 220lb 11% bodyfat, please make any suggestions

 

[Sim882]

Your meals are of good quality, but they seem to low in calories to bulk. If your only 11% bf, your LBM is quite high (89kg). Therefore, your BMR is high.

I think you need to eat more.

As to quality of foods, as I said its quite good, but if you want any improvements, I'd suggest:

- meal 2 and 4, consider slightly more carbs (a baked potato is just 100 calories)
- for PWO, consider dextrose/malto for carbs;
- for final meal, consider reducing carbs (no milk; no bread)
- your diet contains no omega 3 - consider supplementation or flax/fish
- if you can bothered eating, consider just 1 shake a day (this is not that important though)
- your diet is generally quite low in fat (just the PB and oats). Consider adding fat to at least one other meal for testosterone purposes
- I can't believe your eating grapefruit on a bulk? Nothing wrong with this health wise, but there pretty disgusting aren't they?