Sport my daily diet question

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Tomcat0526

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Wondering about how many calories i need to consume to gain weight...
i put my food into an online journal and it shows that i consumed 3132 cals
and 218g of protein throughout the day including 2 protein shakes... one after workout and one at dinner...
i weigh 143lb.. and i try to train 4 times a week. will that be enough to gain muscle mass?

Breakfast
3Eggs scrambled with chorizo 2tbsp olive oil
2eggos blueberry
897cal 34.6prot

Lunch
Chopped chicken Caesar salad
1 Flat bread
934cal 52g prot

Dinner
white rice
black beans
Roasted chicken
1113cal 82.3prot

2 whey/soy protein shakes for a total of 240cals and 50prot
one after breakfast and one after dinner.


thanks
thats what my usual meals look like.
any advice appreciated
 
Last edited:
I'm not sure I believe your numbers. Are you really weighing and measuring EVERYTHING you eat, or are you just guessing "this is 50g of chicken"?

You can go online and use a harris benedict BMR calculator to find basal calorie needs. you then take BMR and multiply by your lifestyle level (for the average american that is 1.3 or 1.4). That'll get you a rough calorie estimate to maintain your current weight.

add or subtract 5-15% from that number to find either bulking calories or cutting calorie intake.

but its all an estimate! if you eat 3,000 cals a day and your weight doesn't change for a month, 3,000 is YOUR maintenance right now in life. 3,500 would be a good place to start for bulking up (just tossing out numbers here)
 
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