Bulking Diet Advice?

Diet and Nutrition
1

So im trying to gain some good weight and i need some help…
Im 1.75m x 78.5kg (first in the morning after pee), im not super lean but not fat either, I would love to weight 80kg in the morning and ultimately 85kg so I have some work to do
My current diet is

BREAKFAST
1/2 scoop ON whey
1tbsp natural peanut butter
1 large banana
50gr cereal (kellogs extra)

LUNCH
200 gr fresh pasta (60gr carbs, 12 carbs protein for 100gr) with whatever im cooking (either lentils, broccoli, fresh tomato, basil pesto, ecc)
100 gr fairly lean ground beef

SNACK
1/2 scoop ON whey
1tbsp natural peanut butter
1 banana

DINNER
200gr ground beef
100gr basmati rice

PRE/BED
1/2 scoop ON whey
1tbsp natural peanut butter

I may have pizza once a week for dinner and 2 Mc double cheeseburgers once a week for lunch on different days so 2 cheat meals a week but it depends on busy time and social life

I need to up my food intake for sure but really dont know what… whey powder is ok like this for sure cause prefer to up real food intake

1 Like
2

So you need some examples of food with calories in it? All of it.

I think you need more specifics on what you’re looking for. How much weight are you currently gaining? Do you have my restrictions on what food you’d eat?

3

Im not gaining so im wondering what can I add to my current diet in terms of macros (more carbs?, more protein?, more fats?) To add some mass… i cant digest milk but some cheese yes

4

Then you need more calories. Eat more food.

I don’t mean to be facetious here, but your question so far is pretty much “Can anyone name me some foodstuffs”.

How do you know you aren’t gaining? Are you taking regular measurements?

5

Try this:

Breakfast: 5-6 eggs and a cup of oatmeal…OR eat a total of 3 breakfast sandwiches from McDonald’s

Lunch 1: 2 boneless skinless chicken thighs, uncle bens microwaveable Spanish rice, a cup of steamed vegetables

Lunch 2: same thing as lunch 1.

Dinner: 2 boneless skinless chicken thighs combined with a package of instant microwaveable pasta and a good amount of tomato/meat sauce.

I personally cook all the thighs at once all covered in an entire bottle of BBQ sauce.

Add a good shake before bed and your set and I’d be surprised if you don’t grow

6

Definitely increase carbohydrates, increase protein from non-powder sources (eggs, salmon, poultry, etc.) and eat a bigger breakfast as well. You’re going to need to put down some food to gain mass.

Breakfast I would double the cereal and Dinner I would switch up rice with a more fibrous carbohydrate like potatoes, brown rice, or pasta (these carbs digest slower than white rice which will help you recover when you sleep). Eat your white rice meal mid-day so its easily accessible for your body to use as energy around your workouts.