Thread: need a bit of assistance with my diet

Howdy. Im working on an eating regiment for me to gain some mass. ive always been afraid of getting fat so ive never really tried to bulk up but after reading more and more of the posts and stickies ive learned im not going to get any bigger without putting on a bit of chub. So pretty much what im trying to get at is i need help with my diet. im a little stuck on how many calories i need a day. im 19 years old, 5'9", 150.5 lbs, 9.2% body fat. Any help would be freakin awesome!

meal 1:
5 egg whites
1 whole egg
1/2 cup oats
1 banana

calories: 460

Meal 2:
6 oz chicken
1 apple
1/2 cup cooked brown rice
1 cup mixed veggies

Calories: 515

Meal 3: Non workout days Protein shake
2 scoops whey
2 tbs peanut butter
1/2 cup oats
1/2 banana
4oz skim milk

Calories: 685

Workout days protein shake( I drink half pre and half post)
4 scoops whey
2 tbs peanut butter
1 cup oats
1 banana
8oz skim milk

Calories: Pre: 590 Post: 590

Meal 4: Peanut butter jelly sandwhiches(im waiting tables at this point in the day so its hard for me to eat a square meal)
4 slices of double fiber whole grain bread
2 tbs natural peanut butter
2 tbs natural jelly(none of that added crap in it)
1 scoop whey

Calories: 690

Meal 5:
1/2 cup oats
1 cup fat free yogurt
1 1/2 tbs natural peanut butter
1 scoops whey

Calories: 540


Total Calories non workout days: 2890

Total Caolries on workout days: 3385

Originally Posted by Just because

its not 4 scoops post workout. its 4 scoops total in the shake. i drink half the shake about 45 min to an hour before i work out and half about 15min after im done working out. veggies i can add in easy but what foods would u recommend to get more efa's.

use olive oil when you cook your veggies, natural peanut butter