Sport Help with diet (need 5~10 more lbs)

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cantgetto155

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As I previously posted on a different thread, this is a summary of my daily meals (there some other options, but these are the more common). All these meals are homemade, so no greasy food. Everything is always grilled, bake or boiled never fried or anything...

I would like to gain a few lbs (5~10, not more than that) and need some guidance... I also need to understand better all that about counting calories, etc... I dont know how many calories do these meals include, so I wouldnt know how many to add, etc, etc...

If it helps you understand my situation, I'm 24, ~5.9, ~150 lbs.

Breakfast options (usually at around 8, I get up at 7:30):
*Bowl of Corn Flakes w/milk and banana.
*Two sandwiches (white bread) with ham & cheese, cheese only or tuna w/a little mayo.

10:30 ~ 11:00 am:
*Apple.
*Banana.
*1/2 Cantaloupe.

Lunch options (12:30~1:00pm):
*Pasta w/meat or tuna, turkey or chicken breast.
*Rice (white), chicken breast, plantains.
*Smoke pork, potatos and cole slaw.
*Chicken breast, yucca with cheese (today)

5:30~6:00 before going to the gym (not everyday):
*Sandwich (pretty much the same options for breakfast)
*Some fruit (apple, banana, cantaloupe).

Dinner (8:30~9:00):
*Tortilla w/cheese & chicken breast or cheese, cole slaw, chicken, or ham, cheese and cole slaw (several options).
*Once in a while corn flakes w/milk and banana.
*Bake or boiled plantains w/cheese.
*Bake potatos.

Thanks...
 
That is an online "journal".. you can post what you eat and it gives you a decent estimation of the amount of calories and the macro breakdown.
 
cantgetto155 said:
As I previously posted on a different thread, this is a summary of my daily meals (there some other options, but these are the more common). All these meals are homemade, so no greasy food. Everything is always grilled, bake or boiled never fried or anything...

I would like to gain a few lbs (5~10, not more than that) and need some guidance... I also need to understand better all that about counting calories, etc... I dont know how many calories do these meals include, so I wouldnt know how many to add, etc, etc...

If it helps you understand my situation, I'm 24, ~5.9, ~150 lbs.

Breakfast options (usually at around 8, I get up at 7:30):
*Bowl of Corn Flakes w/milk and banana.
*Two sandwiches (white bread) with ham & cheese, cheese only or tuna w/a little mayo.
Change this whole meal. You want a lot of protein and complex carbs in the morning. Try eggs/egg whites on a whole wheat tortilla, or even better, lose the tortilla and go for some oatmeal!

10:30 ~ 11:00 am:
*Apple.
*Banana.
*1/2 Cantaloupe.
you need protein! I'm guess you're on the move or too busy to have a real meal, try to add a scoop of whey protein

Lunch options (12:30~1:00pm):
*Pasta<<Whole Wheat! w/meat or tuna, turkey or chicken breast.
*Rice (white)<<BROWN, chicken breast, plantains.
*Smoke pork, potatos and cole slaw.
*Chicken breast, yucca with cheese (today)

5:30~6:00 before going to the gym (not everyday):
*Sandwich (pretty much the same options for breakfast)
*Some fruit (apple, banana, cantaloupe).
again, you need a significant source of protein here. if you're going to go with a sandwich, make sure its whole wheat bread, and there is a lot of lean meat on it. Shoot for at least 20 grams of protein here

You need a post work-out shake... 2-1 ratio of carbs to protein. Again, you want at LEAST 20 grams of protein

Dinner (8:30~9:00):
*Tortilla w/cheese & chicken breast or cheese, cole slaw, chicken, or ham, cheese and cole slaw (several options).
*Once in a while corn flakes w/milk and banana.
*Bake or boiled plantains w/cheese.
*Bake potatos.
everything looks good except for the corn flakes. Yet again, make sure you're getting a good amount of protein here.

Thanks...
Click to expand...

you need to eat quite a bit more! Also, make sure you're getting a significant amount of protein with each meal. See comments in bold.
 
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