Can you please check my diet...Please!

[slayer700506]

I am looking to add about 10 pounds of extra muscle.
I currently weigh 91kg-201 pounds
And I'm 6¨1"

This i what I eat:

Morning
1 serving of whey protein (23grams)
1 apple

4 cans of tuna with orange juice
3 cups of white rice

Middle morning 11am
1 apple

Lunch. 2 pm
Grilled chicken breast
Steamed vegetables
Rice
salad (lettuce, carrot, tomatoe)

6pm
2 servings of whey protein

8pm
5 egg whites ( no yolk)
2 apples
2 slices of turkey ham with cottage cheese

9pm
4 cans of tuna with orange juice

Whta do you think? I have been on this diet for about six months now.
Ever since I reached 91kg (201 pounds) I've maintained that weight.
But I've also have not gained any more strength.
I am lean...Not totally ripped but almost. Some fat around the tummy and handlebars.
But nothing that can't be dealt with with a little cardio.

Tell me what should I do to add about ten pounds of lean muscle...
More protien? I already think I'm consuming enough. Don't you think?

If I add more carbs..Doesn't that just add more fat??
Don't know what to do..thanks.

 

[bigdho]

If it were me Id restructure the whole thiing but keeping with the way you have it Id change your carb sources. Ditch the white rice for brown and Oats in the morning ensted of the apple for starters.

 

[krazy_ryan]

If you want to gain weight then you need to add carbs to every meal. Oats, potatoes, rice, yams, etc are examples of starchy carbs. Carbs will preserve muscle and your protein sources will help build muscle.

Don't worry about a little fat gain if you want to build. Either do a bulking phase, or a cutting phase, not both.

 

[Deleted member 33117]

Drop the shakes and replace them with meat. Whey protien is not an appropriate meal. It is digested too fast to be of a great deal of use for most people.

Get rid of the fruit fruit juice, its a poor choice of carbs for muscle glycogen replenishment. Replace it with organic oats, organic brown rice, and skim milk.

You are deficient in EFA's to the point of rediculousness. I'm surprised you hit 200 lbs on this diet, without a large percentage of your gains being fat gains. Add 4-6 tbs of flax oil, or 7-8 tbs of ground flax seeds to your deit every day. 5-10 grams of fish oil caps would be advisable also.

 

[TheAssholeFomerlyKnownAsDBBT]

Drop the shakes and replace them with meat. Whey protien is not an appropriate meal. It is digested too fast to be of a great deal of use for most people.

Get rid of the fruit fruit juice, its a poor choice of carbs for muscle glycogen replenishment. Replace it with organic oats, organic brown rice, and skim milk.

You are deficient in EFA's to the point of rediculousness. I'm surprised you hit 200 lbs on this diet, without a large percentage of your gains being fat gains. Add 4-6 tbs of flax oil, or 7-8 tbs of ground flax seeds to your deit every day. 5-10 grams of fish oil caps would be advisable also.

Mix the whey with rolled oats...whey has its place post workout, but its better than eating no protein, come on

 

[fit2]

lol 8 cans of tuna, damn