I have recently become serious about putting on weight and really want to give a full effort instead of making excuses why I haven't gained weight. I am setting a diet that i will follow every day strictly and will adjust accordingly. I really need help and opinions from the experienced. Main goal is to put on as much decent leanmuscle on as possible while controlling fat gains. I really appreciate your time.
5'11"
156lbs
BMR=1776
Harris Benedict Formula using BMR=2751 calories
Daily Breakdown of Diet (everyday)
Breakfast- Animal Pak Vitamins and Animal Flex Joint Support Should I add Fish Oil?
9 egg whites scrambled
1 cup oats with 1/2 cup skim milk
8oz OJ
2 Jimmy Dean Turkey Patties
Snack-
Bagel
Early Lunch-
2 Pieces Whole Wheat Bread
8 Slices Turkey Meat
Sunchips
Workout
After Workout-
1 Cup Milk
2 Scoops ON Whey
Cup Strawberries
Banana
90 Min After Workout-
Chicken Breast + Pasta
Snack-
2 cans tuna
ritz crackers
Dinner-
Chicken Breast or Tilapia
1 cup mixed vegetable
2 slices bread or baked potato?
5'11"
156lbs
BMR=1776
Harris Benedict Formula using BMR=2751 calories
Daily Breakdown of Diet (everyday)
Breakfast- Animal Pak Vitamins and Animal Flex Joint Support Should I add Fish Oil?
9 egg whites scrambled
1 cup oats with 1/2 cup skim milk
8oz OJ
2 Jimmy Dean Turkey Patties
Snack-
Bagel
Early Lunch-
2 Pieces Whole Wheat Bread
8 Slices Turkey Meat
Sunchips
Workout
After Workout-
1 Cup Milk
2 Scoops ON Whey
Cup Strawberries
Banana
90 Min After Workout-
Chicken Breast + Pasta
Snack-
2 cans tuna
ritz crackers
Dinner-
Chicken Breast or Tilapia
1 cup mixed vegetable
2 slices bread or baked potato?







