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You are thinking way too much. Forget breaking it down into percentages and counting cals. You need to eat alot of good foods that will help you build muscle mass. Save the tonne of whey protein, yeah its great pre and post workout but you want solid food to make the bulk of your diet up....spend the money you save on protein on food!!
(1) 100g oats, 4 whole eggs, protein shake (blend - ie syntha 6 - is best option)
(2) chicken breast/steak/turkey breast with 50-100g rice & veg
(3) same as above
(4) Oily fish (salmon, mackrel, tuna etc) with baked or sweet potato, protein shake (again, use a blend)
(5) 300g cottage cheese and 2 slices wholemeal bread (make sure this meal is the last meal you eat in the day).
Pre workout you want 25g whey, post workout you want another 25-50g whey and 50g simple carbs.
Thats all you need. No need to crazy on supplements, 90% of them are bullsh*t anyway.
Tips on keeping diet on track:
Make one meal the night before so if you are in a rush it can be taken out or consumed quickly.
If you are ever in a real rush, blend 2 sccops of a protein blend with 100g oats and 1 tablespoon of peanut butter. Thats a great meal on the go!
IF you ever have to go to McDonalds, Burger king etc, order two burgers, throw one bread roll away and double up on the meat. In subway you can have double meat....easier option.
Amino acid tabs (exp BCAAs) can boost the content of a meals protein. Take 2-4 tabs with one or two meals a day...preferably the lower protein content meal(s).
Drink plenty of water, stay away from soda, fruit juices and full fat milk.
IF you eat this diet and dont put weight on within 2-3 weeks. Add half a serving of a weight gainer drink...or the protein/oats/pb shake i outlined above to each meal. That will add 250-500cals to each meal.
Good luck.
(1) 100g oats, 4 whole eggs, protein shake (blend - ie syntha 6 - is best option)
(2) chicken breast/steak/turkey breast with 50-100g rice & veg
(3) same as above
(4) Oily fish (salmon, mackrel, tuna etc) with baked or sweet potato, protein shake (again, use a blend)
(5) 300g cottage cheese and 2 slices wholemeal bread (make sure this meal is the last meal you eat in the day).
Pre workout you want 25g whey, post workout you want another 25-50g whey and 50g simple carbs.
Thats all you need. No need to crazy on supplements, 90% of them are bullsh*t anyway.
Tips on keeping diet on track:
Make one meal the night before so if you are in a rush it can be taken out or consumed quickly.
If you are ever in a real rush, blend 2 sccops of a protein blend with 100g oats and 1 tablespoon of peanut butter. Thats a great meal on the go!
IF you ever have to go to McDonalds, Burger king etc, order two burgers, throw one bread roll away and double up on the meat. In subway you can have double meat....easier option.
Amino acid tabs (exp BCAAs) can boost the content of a meals protein. Take 2-4 tabs with one or two meals a day...preferably the lower protein content meal(s).
Drink plenty of water, stay away from soda, fruit juices and full fat milk.
IF you eat this diet and dont put weight on within 2-3 weeks. Add half a serving of a weight gainer drink...or the protein/oats/pb shake i outlined above to each meal. That will add 250-500cals to each meal.
Good luck.
