would the good fellas of EF take a quick look at this

[onetimer]

Hi, I've been on this diet for a few weeks now, love the way my body has been feeling. I'm just hoping to get some feedback on how this looks to everyone. I've always had trouble gaining weight, with my height 190lbs is pretty lean. I'm new to serious dieting like this but with a lot of help from this board I think I've put together a decent list.

I'm also thinking of getting some more supplements (BCAA, glutamine) and adding creatine to this diet. When should these be taken and how crucial are they to a good weight/muscle gaining diet?

Height: 6'3
Weight: 190
Age: 22
Sex: m
BMR: 2014.64
Activity factor 1.55
TDEE 3122.692
Goal: need to put on some healthy pounds
Training Experience: 4 years


Meals Amount Calories Protein Carbs Fat
Meal 1
Op Whey 1.5 scoops 165 36 3 1.5
Oatmeal 1C 298 10 54 6
Banana 1 Whole 128 1 31 0
ANPB 2Tbsp 180 8 6 16
flax oil 1Tbsp 120 0 0 14

Total Calories: 891 Protein: 55 Carbs: 94 Fat: 37.5

Meal 2
Wwbread 2 pieces 240 10 42 4
Tuna 1 can 120 28 0 1
Salsa 2Tbsp 15 0 3 0
almonds 25 whole 170 5 4.5 14
Yogurt 1 carton 100 4 15 3.5

Total Cal: 645 P: 47 C: 64.5 F: 22.5

Meal 3
Wwbread 2 pieces 240 10 42 4
ANPB 2Tbsp 180 8 6 16
yogurt 100 4 15 3.5
Raisins 80g 260 2 62 0
Egg Whites 1C 120 28 0 0
Can peaches 90 0 23 0
V8 1C 60 2 14 0

Total Cal: 1050 P: 54 C: 162 F: 23.5

Dinner
extra lean beef 1.5cups (6oz) 600 60 3 39
baked potato 1 potato 8oz 215 5 50 2.5
or brown rice 70ml uncooked 220 6 46 2
mixed vegetables 2/3 cup cooked 75 3 15 0

Total Cal: 895 P: 69 C: 64 F: 41

Meal 5
cottage cheese 6oz 150g 150 21 9 3
Wwbread 1pieces 120 5 21 2
ANPB 2Tbsp 180 8 6 16
flax seed oil 1Tbsp 120 0 0 14
Milk 1cup 130 8 13

Total Cal: 700 P: 42 C: 49 F: 35


TOTALS Calories 4181
Protein 267
Carbs 433.5
Fat 159.5

I've been having trouble getting a good sleep on this diet because I end up having to use the pisser atleast twice during the night. I have also been finding it difficult to fall asleep (usually takes me about 30-45mins). I have cut back on drinking within atleast 2 hours of bed but I'm still woken up. Anything I can do besides drink less?

Thanks for reading

 

[Spartacus]

I love to mix some natural granola (a brand w/o too much sugars)
with yogurt

I can't eat stuff like that often because I gain fat easy
but for a guy still in his growing years (till about 25)
and requiring calories
I think it's an excellent snack


I also eat whole eggs
your body uses cholesterol to make hormones

 

[Big_BK]

If you are very lean and have trouble adding weight dont worry about the calories being clean, fast food and pizza are your friend if you have a fast metabo.

 

[BMK792]

if you want to gain quick pounds i think the quantity would be a lil bit more important than quality

 

[onetimer]

this diet is ment for the long term so quality is very important. thanks for the replys so far but does anyone have any direct opinions about the specific diet and questions posed? thanks

 

[keasbey]

i like the look of your diet. i think its a great looking gaining diet but has plenty of food that can be switched around to not make it so boring all the time. your dinner meals calories are off by the way according to your numbers. it should be 1110 cal

 

[mwm5]

i'd say your total carb and total protein should be switched. you need around 380grams at your bodyweight. I have found myself that more smaller meals work better and make me feel better throughout the day.

 

[onetimer]

thanks keas, i just added the cals and stuff for rice and left out the potato cuz I'm only going to have one or the other

sleep seems to be improving, i've been running on days I don't go to the gym which helps tire me out. now i just need to get to bed earlier. The diet is definetly helping me out at the gym. I used to get tired after about 45 mins now I'm going easy to an hour and a half and have to tell myself thats enough.

 

[mwm5]

thanks keas, i just added the cals and stuff for rice and left out the potato cuz I'm only going to have one or the other

sleep seems to be improving, i've been running on days I don't go to the gym which helps tire me out. now i just need to get to bed earlier. The diet is definetly helping me out at the gym. I used to get tired after about 45 mins now I'm going easy to an hour and a half and have to tell myself thats enough.

i forgot to add. Try to cut carbs out a few hrs before bed and that will probably help your sleeping.

your question about glut, bcaa, and creatine. i do mine like below

5-10 min PWO shake
60g waxy maize
10g bcaa
10g glut
10g creatine

20 after that shake
2-3 scoop whey shake

 

[keasbey]

is there a pre and post work out shake in there? or not bothering with it? when do you lift? i think im going to use this diet as a general outline for me in the fall.. im only 160 so it should do great for me to bulk up. but ill cut some carbs out and throw in a 26g whey pre work out and 52 post. any opinions thoughts and i dont mean to hijack this just like the looks of it.

question about your PWO MWM5
is that the only time in the day you take t he bcaa's/glut and creatine?