help with diet??

[fullypaully]

ok l'm am 18 years old and im only a smal person at 5'3 - 5'4 and 60kg's "132 pounds"
l jsut want to gain some lean muscle mass l'll give you my diet l dont know the size of the meals l have like steak size etc so l'll jsut write up what l eat...at the moment l have no protain powder but l'll add it in jsut to show what my diet will normally look like with my protein.

Meal 1 - 5 hard boil eggs + cereal - Nutri grain

Meal 2 - Protein shake

Meal 3 - Brown rice with vegies and chicken breast

AT GYM

Meal 4 - Protein shake

Meal 5 - Steak with vegies

Meal 6 - EIther Steak or chicken with vegies and mash potatoe

Meal 7 - Protein shake.

l dont have a clue on how much protein, carbs calorie intake is but does that sound right to gain some muscle?

 

[GatorFB21]

sounds pretty good just make sure u eat alot of everthing. go to www.calorie-count.com or somethin to get a good total of calories. depending on how active you are, id suggest about 4200 a day

 

[Suareezay]

yea 4200 sounds about right...if you live in Kenya and run 2,000 miles a day and chase gazelles.

132 * 16 (16 being an average multiplier to determine maintenence calories) = 2112. Add 500 calories to that (in order to gain weight) and you got about 2600 calories. Start eating that consitently, training right, and getting enough sleep and see what your weight looks like in a few weeks. If you didnt gain anything, bump calories up a little more. If you gained more than a couple pounds, youre eating too much and will end up with more fat than you know what to do with in no time.

You dont need 7 meals either. Thats going to be way too much a hassle for no reason. Stick to 5 or 6. At your weight, 5 will be fine.

You got the right idea about foods, just go to www.calorieking.com and determine the portions.

 

[B.Reel]

Thats a pretty text book diet. I have a very hard time believing that you only weigh 135 lbs eating all of that food. And if you just started that diet, you proly have alot of gains comming to you in the years. Eat, Train and Wait. Waiting is the hard part! good luck