I need some critique on my diet. I’d like to get some tips on adding calories and also any tweaks for more flavor, variety or nutritionally you all might see that I’m missing. I have been following this regime for some time now and while it has allowed me to maintain my weight and bf, I want to change it up and try to put on some weight. I am 5’10" and 192-195 lbs at approx. 10% body fat. My goal is to add on 10-15 lbs while staying at relatively the same bf %.
I basically eat the same thing every day but my diet is as follows:
5:00am - granola bar, banana and 2% milk (pre workout meal)
7:00am- post workout protein shake with 2% milk
7:30am- cup of minute oats with milk and blueberries glass of oj
10:00am- peanut butter and honey sandwich on whole wheat bread
12:00pm- usually a turkey and cheese sandwich on whole wheat with wheat thins, cashews yogurt and a banana. Sometimes I have leftovers from last nights dinner.
3-4:00pm- either another peanut butter and honey sandwich or 4 hard boiled egg whites and cashews
7:00pm- dinner usually consists of either chicken or steak (I don’t care for fish) and brown rice or sweet potato. I have been making stir fry with steak/chicken rice and peppers and onions. I do make pasta with wheat noodles with burger or chicken.
Sometime before bed- protein shake with 2% milk
For my snacks, I’m at work and don’t have access to a microwave so I am limited to what I can have there.
Supplements… I keep it pretty basic. I take a pre-workout, protein powder, bcaa’s and a multivitamin.
My workout schedule is very consistent. I workout 4-5 times a week of weight training. I am naturally a hard gainer so my cardio is little or none. However, I am an ex-college football player so this summer I would like to maybe start doing some sprinting/drills to help stay lean and at least get some sort of cardio in… Maybe conditioning is the word. Not sure this is necessary but my stats are: bench- 350 and squat-450. I never do one rep sets so these are based off of my 2-3 rep sets.
Any help/advice is greatly appreciated. I just feel like I’ve been spinning my wheels for a long time and I’m ready to make moves.