Diet help

[m0dified79]

I need help guys. I've been lifting off and on for the last year but now I have made myself a promise that I am going to eat right and get bigger. I'm 22 years old, 187lbs and I'm 16% bodyfat. I want to get to 200lbs ripped. I've read dozens of articles and I'm still sorta confused on bulking/cutting diets. I find it hard to get 190g of protein every day because the shakes just feel me up easily. But I'm gonna do my best to try and do it. I see people on here talking about how they eat 4000 cals a day and I don't see how they do it... I would explode. I need some help guys... So far this has been my day
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10am
tuna sandwich
protein shake
I calculated it to be 52g of protein and 400 cals
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1:15pm
protein shake
banana
The shake has 22g of protein and it's 130 cals but I have no idea what the banana has...
So total for the day so far is 82g of protein and 770 cals
That means I'm about 108g's short of the protein I need for the day.
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Any tips guys?

[m0dified79]

Just an update
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1:15pm
protein shake
banana
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6:35pm
protein shake
banana
can of tuna
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If I'm right that brings my total protein for the day to 130 and only 1100 calories

[Dbag333]

too few meals. Make the protein shakes their own seperate meals bringing the toal to 5, and spread them evenly through out the day. If you are trying to cut, focus more on protein and fats and less carbs.

Keep searching the boards and read a lot of threads, the info is out there, just takes a little while to find it.

[musmar]

Start off your day with a healthy breakfast of eggwhites and oatmeal. You can have some fruit too to flavor the oatmeal, like an apple. Mid-morning, have a cup or two of cottage cheese with an apple or some strawberries. For lunch, have a can of tuna with a sweet potato and some tomato. Later on, have a protein shake and right after your weight training, have 60 grams of simple carbs (like juice) along with a serving of whey protein. An hour later, have a good dinner consisting of two chicken breasts, half a cup of brown rice and a salad with olive oil dressing. Before you go to sleep, finish off the day with a low carb protein shake.

Hope this helps.

Good luck

[princessbigman]

i can eat up to like 4000 calories before im full thats why i used to be so f in fat i guess now im about 169 pounds 5'10 and i eat 974986529865293856329857623958623 times better but i still need to have an off day once a week or ill go nuts ive been dieting for a little over a year i used to be 300 pounds so i figure if i need to eat a ****load its ok

but for you i can suggest Nuts they will be your savior almonds cashews and all sorts of nuts full of good calories fat protein not to many carbs good fats to and no cholesterol you can also add isopure drinks to your diet or even the designer whey not the shakes but they have a juice now with whey protein its dee--licious