My diet

[swedishviking]

Just wanted to get some comments on my diet. Trying to gain around quality 20lbs. My current weight is around 205lbs.


Meal 1 - 7:30
-6 eggs(1 whole, 5 whites) 2c/24p/4.5f (150cals)
-1 cup oatmeal 54c/10p/6f (300 cals)
-1 tbsp NPB 3c/4p/8f (95cals)
-16 oz skim milk 24c/16p/0f (190cals)
Total: 83c/54p/18.5f (735cals)


Meal 2 - 10:00
-5 oz chicken breast 0c/31p/5f (175cals)
-1 cup oatmeal 54c/10p/6f (300 cals)
-1 tbsp NPB 3c/4p/8f (95cals)
-10g whey 2c/11p/1f (55cals)
Total: 59c/55p/20f (625 cals)

Meal 3 - 12:00
-5oz chicken breast 0c/31p/5f (175cals)
-1.25 cups brown rice 53c/10p/2f (255 cals)
-10g whey 2c/11p/1f (55cals)
Total: 55c/52p/8f (485cals)


Meal 4 - 2:00
-5oz chicken breast 0c/31p/5f (175cals)
-1.25 cups brown rice 53c/10p/2f (255 cals)
-10g whey 2c/11p/1f (55cals)
Total: 55c/52p/8f (485cals)

Meal 5 - 4:00
-5oz chicken breast 0c/31p/5f (175cals)
-1.25 cups brown rice 53c/10p/2f (255 cals)
Total: 53c/41p/15f (430cals)

Meal 6 - 6:15 (post workout)
-35g whey protein 4.5c/35p/2f (165cals)
-2 plain bagels 100c/22p/5f (530 cals)
Total: 104.5c/57p/7f (695cals)

Meal 7 - 8:00
-1 can tuna 0c/32.5p/1f (150cals)
-1.25 cups brown rice 53c/10p/2f (255 cals)
-1 tbsp canola oil 0c/0p/14f (125 cals)
Total: 53c/42.5p/17f (530cals)

Meal 8 - 10:30
-20g whey mixed with 16oz milk 25c/36p/2f (300cals)
-1/4 cup peanuts 6/8p/16f (190cals)
Total: 31c/44p/18f (490cals)

Daily Total: 493.5c/397.5p/96.5f (4475cals)
44% carbs
36% protein
20% fat

[Anthony]

Overall looks decent. I wonder about your fat intake, though - looks pretty low. Have you figured out how many calories you need to eat to gain weight? Does this diet provide you with that need? Provide us with the macronutrient breakdown.

[swedishviking]

Should I count all proteins or just the complete ones?

[Anthony]

All of them.