protein carbs fat kcal
meal 1 oatmeal 50 gram 5,5 32,5 1 165
milk 300 ml 12 18 0 120
shake 22 13 1 160
banana 1 28 0 116
omega oil
total 40,5 91,5 2 561
workout
meal 2 energy drink 0 55 0 221
after banana 1 28 0 116
workout shake 40 19,5 1 250
total 41 102,5 1 587
meal 3 macaroni 7 43 1 210
vegatebles 2 10 0 35
meat 10 0,5 9 117
tuna 35 0 12 250
total 54 53,5 22 612
meal 4 rice 4 22 3 126
chicken 30 0,5 5 187
vegatebles 2 10 0 35
total 36 32,5 8 348
meal 5 chicken 20 0 2 100
toast 4 22 2 130
yoghurt 5 18 4 125
melk 6 9 0 60
total 35 49 8 415
meal 6 milk 8 12 0 80
cheese cake 25 13 0,5 150
total 33 25 0,5 230
TOTAL 239,5 354 41,5 2753
I am 1,78m, 185 pounds, bf:13%
I want to gain muscle. from calculation I think I need more fat and a little less carbs, maby more protein. How can I make this better?
meal 1 oatmeal 50 gram 5,5 32,5 1 165
milk 300 ml 12 18 0 120
shake 22 13 1 160
banana 1 28 0 116
omega oil
total 40,5 91,5 2 561
workout
meal 2 energy drink 0 55 0 221
after banana 1 28 0 116
workout shake 40 19,5 1 250
total 41 102,5 1 587
meal 3 macaroni 7 43 1 210
vegatebles 2 10 0 35
meat 10 0,5 9 117
tuna 35 0 12 250
total 54 53,5 22 612
meal 4 rice 4 22 3 126
chicken 30 0,5 5 187
vegatebles 2 10 0 35
total 36 32,5 8 348
meal 5 chicken 20 0 2 100
toast 4 22 2 130
yoghurt 5 18 4 125
melk 6 9 0 60
total 35 49 8 415
meal 6 milk 8 12 0 80
cheese cake 25 13 0,5 150
total 33 25 0,5 230
TOTAL 239,5 354 41,5 2753
I am 1,78m, 185 pounds, bf:13%
I want to gain muscle. from calculation I think I need more fat and a little less carbs, maby more protein. How can I make this better?
