Mass gaining diet to check

[lachu543]

Hi, right now im in this shape:

21 years old, 73kg. Autumn/winter time is bulking time for a lot of us :-D For me too so... i want to add size ( musle tissues ) to my body. What do You think about this diet:

Meal 1
- 200g eggs whites
- 20g eggs yolk
- 20g Whey
- 100g oats
- 100g banana

40g P / 80g C / 5g F

Meal 2
- 200g chicken breast
- 75g brown rice

40g P / 60g C / 0g F

Meal 3
- 200g chicken breast
- 75g brown rice

40g P / 60g C / 0g F

Meal 4
- 200g chicken breast
- 400g potatoes

40g P / 60g C / 0g F

TRAINING

Meal 5
- 200g chicken breast
- 100g basmati rice

40g P / 80g C / 0g F

Meal 6
- 250g free fat cottage cheese
- 30g peanut butter

40g P / 0g C / 20g F

Weight lift 5x week, Cardio 5-7x week 30mins.

 

[Southernfish]

Im not gonna comment in the diet as i am no diet guru. But at 21yo you are in fantasic shape, lots of muscle and fuckin shredded dude, nice work!!

 

[Buzzbait]

Im not gonna comment in the diet as i am no diet guru. But at 21yo you are in fantasic shape, lots of muscle and fuckin shredded dude, nice work!!

X2 on that. You look fucking awesome. Only person id talk to is 3J. He will get you what you need. Once again, awesome job so far bro

 

[Underradar]

It looks like your fat intake is a little low...25 grams for the entire day. I would consider adding some more "Good" healthy unsaturated fats to your diet along with omega 3 and 6's. If you want to keep calories the same I would reduce your carb intake and increase your fat intake (protein looks good). Everyone is different but a ratio of 40/30/30% carbs/fat/protein of total calories has worked well for me.

Another way to think about it: Dietary lipids --> Cholesterol (By Liver) --> Testosterone (By Testes)

 

[3J]

ill take a look at this tomorrow my man

 

[3J]

what are your daily totals?

 

[lachu543]

Totally:

Kals: 3142

P: 294g ( ~40% )
C: 361g ( ~45% )
F: 53g ( ~15% )

 

[3J]

are you including cooking oils in your fats?? thats a bit too low

 

[3J]

also you will likely have to up your calories.. youre currently at 2545..

 

[lachu543]

I don't cook with oils. I have special grill pan for that

2545 cals when we only count macros from direct sources like for exmaple proteins only from meat, fishes, eggs, wheys, cottage cheese etc., carbs only from rice, pasta, potatoes, oats etc...

3142 cals when we count all together.

 

[3J]

I don't cook with oils. I have special grill pan for that

2545 cals when we only count macros from direct sources like for exmaple proteins only from meat, fishes, eggs, wheys, cottage cheese etc., carbs only from rice, pasta, potatoes, oats etc...

3142 cals when we count all together.

where are you getting 600 calories from?? what were you excluding?

 

[lachu543]

I.e

~150g brown rice include ~13g proteins, ~3g fats which i don't count above, only ~60g carbs for 75g rice
~100g oats incude ~13g proteins, ~7g fats which i didn't count above, only ~55g carbs from it

etc. etc.

 

[3J]

I.e

~150g brown rice include ~13g proteins, ~3g fats which i don't count above, only ~60g carbs for 75g rice
~100g oats incude ~13g proteins, ~7g fats which i didn't count above, only ~55g carbs from it

etc. etc.

why would you not include that in your totals?? lol