Please give opinions on my diet!

[Roth753repper]

Hey guys I'm new to this site and I'm trying to get some good tips and opinions on my diet. I have been working out for 2 years now. I'm 19 years old, 6'3 and weight 185lbs and about 9% body fat. I'm trying to gain lean mass. Here's my diet

Meal 1- 2/3 cup of oats, 1 large egg, 3 egg whites, 1 banana
Snack- protein bar, handful of almonds
Meal 2- 6" chicken breast sandwich on wheat bread, bag of backed lays chips
Meal 3- 2 cans of tuna, 1 cup of wheat pasta, carrots
Before workout- 1 cup of oats, 1/4 cup of egg whites, 1/2 cup of skim milk, 1 tbsp of peanut butter (oatmeal pancakes 45 min before workout)
PWO shake- whey protein, 3 tbsp dextrose
Meal 5- 8oz chicken breast, sweet potato, green beans
Before bed- scoop of whey

I did they best I could to calculate it out.
2554 calories. 60g fat. 280g carbs 271g protein.
I should prob up the fat grams. But any tips would be greatly appreciated if you guys can help. Thanks

 

[germaine91]

What's your maintenance?

Calories look too low. I'd start at at least 3,000kcal for someone your size.

Fat is too low. Needs to be at least 0.45g/lb

Protein is unnecessarily high. Only need to be ~1g/lb

 

[Roth753repper]

I was thinking the fat was to low. Thanks for the input. I'm going to try to bump it up to 3000cal. I thought you wanted around 1.5g - 2g of protein per pound?

 

[germaine91]

Not unless you're injecting a decent amount of gear.

0.64-0.82g/lb is the optimal range for muscle/strength building. 1g/lb is plenty to be safe.

 

[Roth753repper]

Ok I'll try to cut down on the protein. Thanks.

 

[germaine91]

You don't have to drop protein if you enjoy it, you just don't need that much.

 

[Roth753repper]

I forgot to put in that I workout 5 days a week and do cardio 3-4 day after my workouts.

 

[gonzo29]

You should drink whey protein with your pancakes before you workout and before bed you should be drinking casein instead of whey.

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[germaine91]

I forgot to put in that I workout 5 days a week and do cardio 3-4 day after my workouts.

You may benefit more from a full body 3x week or even an Upper/Lower or Push/Pull split. Body part splits are far from being the most efficient.

You should drink whey protein with your pancakes before you workout and before bed you should be drinking casein instead of whey.

I'm sorry to tell you that this, of course, is not true.

 

[gonzo29]

Really i thought a slow digesting protein before bed was good

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