Sport My food list, need help

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soccergod

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Hello, I am 17, 5ft 10, and aproximatly 162 lbs.

I am on a bulk or tring to bulk lol. Here is my diet:

Breakfast:
1 and 1/3 cup of oatmeal
2 large eggs (boiled)
1 scoop of whey protein
1 cup milk

Snack:
Plain Fat Free Yogurt
1 100% Whole wheat bread
1 fruit (apple, banana, or nectarine)
1 large egg

Pre Workout:
Rice
Meat (chicken, fish, or beef)
some kind of veggie


Post Workour or Snack 2:
1 and 1/3 cup oatmeal
1 can of tuna

Snack 3:
Whole wheat WRAP with pepperjack cheese, and 4 peices of chicken

Snack 4:
1 oz almonds (22 almonds)
1 whole wheat bread
1 cu0p milk
1 apple
1 oz Dates

Dinner:
Rice, meat, and veggie

BEfore Bed:
1 cup milk


So i have been doing that for about a 5 weeks now and havent been gaining weight. I was at 160, now at 162. So 2 lbs in 5 weeks is not enough for me.

I also added the WRAP snack just 2 days ago so thats another 250 calories i beleive.
So i dont know the exact ammount of Calories because I did this same diet a long time ago but didnt get any gains so i though I would try it again. Im asking if you guys think I get enough calories from this food list.
I need about 2500 calories to increase weight. And I beleive that is 2500 calories or pretty close. So please can someone help me out.

I can also add in like 1 more oz of Almonds to add calories but just am not sure.

Thanks
 
soccergod said:
Hello, I am 17, 5ft 10, and aproximatly 162 lbs.


I need about 2500 calories to increase weight. And I beleive that is 2500 calories or pretty close. So please can someone help me out.

I can also add in like 1 more oz of Almonds to add calories but just am not sure.

Thanks
Click to expand...

You need a hell of a lot more then 2,500 calories, IMO. Go for around 3,000-3,200 calories a day. I would say what your eating is maintaining for your size and my perception of your general activity level from previous post.
 
It looks like a pretty decent diet, but it's hard to tell without portion sizes. I would say that it looks a little light on the protein.

Also, for your size 2500 calories MAY be a little low. You might want to up that to around 2800-3000, but do it gradually. If you start to notice fat accumulating, you've probably gone a little too high.
 
hey thanks guys. Ok so ill bump it up. But so can i add 1 oz almonds before bed with my milk? Almonds are good fats and calorie dense.

So as for more calories I think thats around 2500 and if i add 1 oz almonds then thats about 2600 so I need about 250 calories more but I dont know from waht?
What other foods can I add? More protein? like what?
 
Breakfast:
1 and 1/3 cup of oatmeal
2 large eggs (boiled)
1 scoop of whey protein
1 cup milk
Add things to your eggs, put a lot of veggies in there, you could even add a few more eggs really, wheat toast or something aswell

Snack:
Plain Fat Free Yogurt
1 100% Whole wheat bread
1 fruit (apple, banana, or nectarine)
1 large egg
veggies

Pre Workout:
Rice
Meat (chicken, fish, or beef)
some kind of veggie


Post Workour or Snack 2:
1 and 1/3 cup oatmeal
1 can of tuna
veggies, banana


Snack 3:
Whole wheat WRAP with pepperjack cheese, and 4 peices of chicken
veggies

Snack 4:
1 oz almonds (22 almonds)
1 whole wheat bread
1 cu0p milk
1 apple
1 oz Dates

Dinner:
Rice, meat, and veggie

BEfore Bed:
1 cup milk
Nuts, cottage cheese, etc
 
are carrots and peas ok to have? I like thos the best and can eat them easily. Also is it possible to get 250 cal from veggieS?
 
soccergod said:
are carrots and peas ok to have? I like thos the best and can eat them easily. Also is it possible to get 250 cal from veggieS?
Click to expand...

Carrots and peas are good, try to add in some spinach or something too. Like I said before, just toss them in anything you eat.

If you add them in every meal, and even snack on them throughout the day you can get 250 easy. Pretty awesome way to use up that 250 too, you can always use more veggies.

If you are still coming short on calories, add a cup of beans in there or something.
 
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