Please help me witht his diet!

[Agri]

I'm 19 Years old
Weight 65kg
Height 175 CM
BF 9%

Am i eating enough to grow?
I'm trying to put on as much mass as possible.
Please gimme advice i have a hard time putting on mass

06:30-07:00;
Oat meal( with little honey in it ), 2 egg whites, 1 banana, 2 table spoon peanutbutter + Multi vitamin. I can't put more food in my body for breakfast i've tried but i throw it up.

10:00;
2 Scoop Whey protein + 1 Banana. ( I can't eat food before 12:00 because of the situation at work so this i why i have this between.

12:00-12:30;
200 Gram chicken breast + rise until i cant eat more.

15:30-16:00;
Pre-workout
200 Gram Tuna fish + 2 Big potatos

Post-workout shake 18:00;
1 Scoop whey protein + 1 Scoop carbs powder + 1000mg vitamin C and Amino Tabbs

19:00-19:30;
Post-workout Meal
200 Gram tuna fish + 2 Big potatos ( sometimes potato is replaced with rise ) And Omega 3 Tabbs

21:30;
Before bed i usally eat anything that is aviable and is high on protein.

 

[3J]

go to my free diet advice thread.. read post 1.. figure out your bmr/tdee and get back to me.. everything is explained there

 

[Agri]

BMR is 1689

TDEE is 2617

I hope you can help me out now.
My goal is to bulk up to 75kg

 

[3J]

Input everything you have into Fitday.com. it looks like theres enough food but we wont know for sure untill we have exact numbers.

I would like to see you at 3400 calories 300g protein 350g carbsand Bout 80g fats

 

[Agri]

I wrote everything i eat through the day in there and this is the result i came up with.

2 Whole eggs
2 banana
1 cup oats
2 Tablespoon peanuttbutter
1 table spoon honey
80gram protein powder
white rice 2 cups
chicken breast 200gram
Potato 2
Tuna canned 370 Gram

Cals 4137
Fat 102,7
carbs 537,7
Protein 262,4

So what do you think i should do now is this enough is something needs to be added?

 

[3J]

your eating more then enough to grow my friend.. unless you have a very very active lifestyle you should be fine.. just be careful that you dont add unnecessary fat.. anything past 1-2lbs a week is too much

 

[Agri]

I see thanks alot buddy for helping me out! I got things cleared out..
I can't add fat to my body no matter what i do.. never been above 9%.

 

[3J]

I see thanks alot buddy for helping me out! I got things cleared out..
I can't add fat to my body no matter what i do.. never been above 9%.

well the trick is to add 200 calories every 3 days untill you start to see weight gain

 

[craigolm]

Which is better. (Shoe question.)?

is there a specific number of laces mens black shoes require to have? I recently come across an e-shop that had a pair of the shoes that had over a dozen of the lace holes and it looked more like a boot but was under the category of men’s formal black shoes. Are these acceptable at the work place?