I need your help to gain lean muscle mass. The fact is that I don't know how to split my intakes wisely to do so. Also, I'm allergic to many things and it makes it MUCH MORE complicated for me.
I'm 25, 5'9, 140 lbs, 11 % BF. I need suggestions for an 6 meals a day diet (Breakfast, snack, lunch, snack, diner, snack) that will make me gain lean muscle mass. I'm training 3 times a week and currently taking ISO Whey and Casein supplements to reach my protein intakes. I also have an extremely fast metabolism, since I'm an ectomorph.
The hard part now... I'm allergic to :
So I need to avoid anything that '' may contains nuts/peanuts ''...
Here is my average daily calories : 18%-51%-30% (Fat/Carbs/Protein)
17g sat, 8g poly, 12g mono, 206 carbs, 12g fiber, 175g protein
I'm currently taking 3 scoops of Whey (+ meat) per day to reach my protein ratio goal.
(I also got pre and post workout shakes)
My BMR is 1621, but I still don't gain weight yet, so I need to eat more of something...Please, don't just reply ''eat more'' or '' eat whatever insight'' , I get that, that's why I'm asking. I'm already having a hard time putting all thoses calories inside...without shakes, I wouldn't even get near 2.3 kcal a day.
So thanks in advance for your advices....