Sport Hows my diet look?

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Phoenix20

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hey guys, im 20, 174lbs and 5.11, im looking to put on bout 10 - 15 pound of muscle, ill be lookin at goin gym 4 or 5 times a week doing weights, 1 of the days cardio.
heres my diet, does it need tweaking?

Breakfast: Oats, 4 egg whites, 1 yolk
Snack: Peanuts, Fruit (bannana/apple or orange?)
Launch: jacket potato with tuna and veggies (creatine)

*Workout*

Post Workout: Whey Protein shake
Dinner: 2 chicken breasts, veggies
Snack: Fruit
bed: cootage cheese

Also take Omega 3, 6 & 9 capsules containing flaxseed, fish and starflower oil

thanks, imput would be welcome, where can i add food/shakes?
 
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Phoenix20 said:
Breakfast: Oats, 4 egg whites, 1 yolk that's only about 16g of protein, not enough.
Snack: Peanuts, Fruit (bannana/apple or orange?) no protein??
Launch: jacket potato with tuna and veggies (creatine) this is not the time to take creatine

*Workout*

Post Workout: Whey Protein shake you need simple carbs here, like dextrose, and this is the best time to take creatine
Dinner: 2 chicken breasts, veggies
Snack: Fruit again, lacking protein
bed: cootage cheese

Also take Omega 3, 6 & 9 capsules containing flaxseed, fish and starflower oil
Click to expand...

not terrible, but room for improvment. you need more protein at indicated meals.
at dinner you'll likely need to drop one chicken breast. the avg. weight of a chicken breast I buy is 6oz cooked. 12oz of chicken is way too much for one meal. meals should be pretty equal for calories consumed.
 
Agreed with Malkore. And you need a lot more veggies. Veggies RULE! Our bodies are efficient at storing carbohydrates for long periods of time. Unfortunately, it does not have this freedom with protein, hence Malkore's recommendations.

What are your goals again? Do you know how many calories you are consuming compared to how many you should be consuming for the goals at hand?
 
my goal is to reach bout 200 pound muscle and bulk up, im currently 175 lb, i assume ill need bout 3500 cals a day or so?
 
What time period were you hoping to gain your 25 lbs. That is a whole lotta muscle to gain. Doable? Sure. Soon? No, unless you want to gain fat. And each of us are metabolically unique. You can't ask us how many calories YOU are going to need to eat to gain weight. You have to experiment. You can start with 3500 calories and if it is not working, increase. I know that 3500 calories is no where near enough for me. When I am bulking, most days I am up over 4000.
 
soon no... i have all the time i need, as im dedicating myself to it, yea ill try out bout 3500 cals 1st and just basically experiment.
 
In addition to what malkore and strout said, it doesn't look like you're close to the 3500 calories with what you have. With what malkore changed, you willl have some more and be much better off with your diet, but I would look to add another meal/snack.
 
heres my diet revised (updated), if i should change or add anythin, please let me know:

Meal 1: Oats (skimmed milk), 5 egg whites, 1 yolk, 1 scoop whey (skimmed milk) = (P-56g C-42g F-11g)
Meal 2: Peanuts, chicken/turkey sandwhich (whole bread), Fruit (bannana) = (P-32g C-51g F-28g)
Meal 3: Jacket potato with tuna and cottage cheese (and glass skimmed milk) = (P-61g C-60g F-3.5g)

*Workout*

Post Workout: 2 scoops Whey Protein shake (skimmed milk) = (P-47g C-24g F-1g)
Meal 4: Chicken breast, veggies (brocali, cauliflower, carrots) = (P-30g C-7g F-3g)
Meal 5: Fruit (apple or orange) and healthy cheese = (P-16.5g C-13.5g F-15.5g)
Meal 6: Chicken breast, veggies (brocali, cauliflower, carrots) = (P-30g C-7g F-3g)

Total
Protein = 272g
Carbs = 205g
Fat = 65g

*i also take 1200mg fish oil, 1200mg flaxseed oil and 1200mg starflower oil daily* (thats omega 3, 6 & 9)
 
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Much better. I would look at the calories just to see how many you are taking in so that you know for future reference, but the meals are a lot more balanced.
 
cheers, i can already feel myself gettin... how should i say ''bigger/fatter'' is this a good sign tho? as its good fats and healthy diet? will this allow bigger muscles
 
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