Need dieting advice

[shypshnius]

Hello guys, could anyone help me to form an individual dieting programme for myself please? I am 18 years old, 183cm and weight just 67kgs and reall y need to gain some mass. Going to the gym three times a week.

What I would like my programme to consist with: (what i could actually eat)

Protein:

Milk
Curd
Tuna
Fish
Eggs

Carbs:

Bananas
Yoghurt
Oatflakes
Pasta
Rice
Carrots
Potatoes
Bread

So I would really appreciate if you could help me to make a programme for me (what time exactly and what should i eat). By they way, i am at school from 8:00 to 15:00 so i usually eat 2 to 3 portions there whatever they got to offer.

Thanks in advance!

 

[carli]

man you prob need to work out your total calories for a day aswel as your macros , if your looking for mass you prob will need alot more calories than your taking in, thats my 2cents but someone else will be on to help thats alot more qualified than me

 

[Built]

Bud, do us all a favour here and go to FitDay - Free Weight Loss and Diet Journal - enter what you usually eat, and report back with the calories and grams protein, carb and fat. We'll take it from there.