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Help me fix my Diet

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  1. #1
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    Help me fix my Diet

    Hello guys
    I'm 1.81m (I think it's 5'11 on your scale) and weight 75kg (165 pounds, I think).
    My body fat is acceptable (around 12%) and my objective is to gain mass.
    I have these supplements available to be taken, and that need to be adjusted on the diet:
    SizeOn, Muscle Milk, ON Whey, Centrum Multivitaminic, Dextrose, Creatine Mono
    Right now, I was under the following diet, however I don't think I meet the calories needed to gain weight. Sorry about any error in translation, because I find translating food names to english kinda hard.

    CHO PTN LIP KCAL
    Breakfast (7:50 am):
    Granola(30g) 18 4,5 2,25 110,25
    Skim Yogurt(200ml) 23 4,5 0 110
    2 Bananas 36 1,5 0,7
    Skim Milk(200ml) 9,2 6 0 60,8
    Centrum Multivitamins
    Total 86,2 16,5 2,95 437,35

    Snack 1 (10:00am)
    1 "Trio" Bar 18 1,1 2,6 99,8
    1 Protein "Trio" Bar 20 10 4,8 163,2
    Total 38 11,1 7,4 263

    Lunch (12:15am)
    Pasta (300g) 69 12 1,5 337,5
    Chicken (150g) 0 30 3 147
    Sauce 3 1 5 61
    Fruit 25 0 0 100
    Total 97 43 9,5 645,5

    Snack 2 (3:00pm)
    Sandwich:
    2 Slices of Bread 24 4,6 0,6 119,8
    Turkey Breast(45g) 0 9 0 36
    "Minas" Cheese (don't know how to translate) (30g) 0 7 7 91
    Total 24 20,6 7,6 246,8

    Snack 2 (6:00pm)
    Whole Biscuits (14) 40 5,2 6 234,8
    Almonds(3) 0 0 15 135
    Total 40 5,2 21 369,8

    Dinner (8:45pm)
    4 Slices of Bread 48 9,2 1,2 239,6
    Turkey Breast (150g) 0 30 0 120
    "Requeij?o" 3 5 3 59
    "Minas" Cheese (30g) 0 7 7 91
    Fruit 25 0 0 100
    Total 76 51,2 11,2 609,6

    Before bed (11:30pm)
    Muscle Milk 8 16 6 150
    Skim Milk(400ml) 18 12 0 120
    Total 26 28 6 270

    Daily Total: 361,2 175,6 65,65 2842,05

    In my opinion it has already enough protein (around 1 gram/pound), but it seems to miss some fats.
    This is my diet for non-training days, on training days I take whey protein + dextrose after my workout, and I take SizeOn during it.

    Thank you

  2. #2
    Bioidentical Bodybuilder
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    Protein minimum is generally given as a gram per pound LBM and you are correct, you're fine. Your fats could go up - half a gram per pound LBM is a good minimum to shoot for. Maybe an avocado? I eat an avocado a day.

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