My diet plan

[Jaydonteh]

Ok, this is the first time I posted my diet so you guys can give some advice if I'm doing it wrongly. THX

Meal 1: 5 egg whites + 2 yolks
oatmeal 1cup

Meal 2: Whole Meal Bread 4 slice + Tuna Canned

Meal 3: Brown Rice 2cups
6oz Meat
Vegetables 1cup
Fruits (1 orange/apple/dragon fruit/pear)

Meal 4(pre-workout): Whole Meal bread 2slice + peanut butter

Meal 5(post-workout): Weight Gainer 2scoops 70g

Meal 6:Brown Rice 1cups
6oz Meat
Vegetables 1cup
Fruits (1 orange/apple/dragon fruit/pear)

Meal 7:Whole Meal bread 2 slice + Peanut butter

That's all. Short and sweet
Am I taking enough cal./protein a day? My goal is to gain lean muscle mass.
Should I take multi-vitamin? THX

[ROB_SHS]

At 136 you could bulk while putting a lot less effort into your diet. Aim for 3-4k. Just eat a ****load. With a decent program, you should put on mass fairly quickly.

[Jaydonteh]

At 136 you could bulk while putting a lot less effort into your diet. Aim for 3-4k. Just eat a ****load. With a decent program, you should put on mass fairly quickly.

I can't do that. I need to have a fix diet. and wat *load ur talking about. 3-4k cal. at 136lbs? seriously? I don't want to bulk...just increase in cal. will do.

[ROB_SHS]

To gain weight, eat above maintenance.

Eat as you please, but macros and calories are what is important.

[Jaydonteh]

To gain weight, eat above maintenance.

Eat as you please, but macros and calories are what is important.

If you say eat as I please and I do it clean, I won't get even close to the above. I'm an asian and the food that we have is not as you think it is. If I could prepare the food myself then, I can think of adding cal. from the food not listed here.

[RCatta]

Jesus christ why are you suggesting a 3-4 k ? He's 136 with means his maintanance would be around 2500ish. eating 4k is WAY over a max of 20% surplus.
20% is +500 cals and that would barely reach 3k. 4k is a freakin 60% surplus.

Anyway , with you being 16 its kinda difficult to just 'do the math'. I know you're asian and you enjoy math but (I'm just kidding). But seriously, a 16-yo body is in 'growth' stages. You can't really exactly estimate how much you need. Best chance is trial and error. Eat 3k cals for one month. See if you gain muscle. See in you gain unwanted fat(or too much fat) with that muscle. Make that 1 month experiment your baseline and depending on the results you can add / substract calories.

[LeeTage]

looks solid, post us macros so we can help you out more

try myfitnesspal to list all your food

[ROB_SHS]

Jesus christ why are you suggesting a 3-4 k ? He's 136 with means his maintanance would be around 2500ish. eating 4k is WAY over a max of 20% surplus.
20% is +500 cals and that would barely reach 3k. 4k is a freakin 60% surplus.

Anyway , with you being 16 its kinda difficult to just 'do the math'. I know you're asian and you enjoy math but (I'm just kidding). But seriously, a 16-yo body is in 'growth' stages. You can't really exactly estimate how much you need. Best chance is trial and error. Eat 3k cals for one month. See if you gain muscle. See in you gain unwanted fat(or too much fat) with that muscle. Make that 1 month experiment your baseline and depending on the results you can add / substract calories.

I said 3-4k. You say 3k. We are in agreement. Bigger surpluses are fine, unless excess fat gain is a concern (here, it clearly isn't).

TL;DR: want to gain weight? eat a lot, but pay attention to macros

[RCatta]

I said 3-4k. You say 3k. We are in agreement. Bigger surpluses are fine, unless excess fat gain is a concern (here, it clearly isn't).

TL;DR: want to gain weight? eat a lot, but pay attention to macros

3k is my maximum while 3k was your minimum suggester. We're hardly in agreement.

[EatLiftSleep702]

3k is my maximum while 3k was your minimum suggester. We're hardly in agreement.

I eat over 5k cal a day and im gaining more muscle mass than fat and my maintenance should be under 4k.?

[RCatta]

I eat over 5k cal a day and im gaining more muscle mass than fat and my maintenance should be under 4k.?

20% of 4k +4k= 4800.

[EatLiftSleep702]

20% of 4k +4k= 4800.

your trying to find out...?