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
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
