More Food. What Do I Add?

Nutrition
1

Hey, I’ve been reading through forums and articles for quite awhile now, but I’ve never posted anything (it’s amazing how many people say that on these forums). I’m a 19 year old male who’s 6’2 209lbs (no idea on my BF%), and I try to consume as much “whole” food sources as I can. This can be tough at times with 30 hours of work and 12 credits at the University, and lets not forget hard lifts.

All this is draining on a person and lately I’ve been feeling weak at the gym along with just getting shit done, but I still slave over my stove every afternoon before I leave for work. I can gain weight easily so I eat clean and train 5 days a week. My routines basically consist of 3 sets 4x8 and 1 set 7x12, but I’m not really concerned with my lifts.

I was curious if anyone knew of something I should add to my meal plan (i.e. snacks, fast recipes, so on so forth). I’m always looking for some weird new recipe that I can try or add in to my meals. Keep in mind that I’m a working college student that has zero time to bake a whole damn fish or something. I also wouldn’t mind a good critique of my meal plan. Maybe I’m missing something?

Before I link my meal plan I would also like to state that I didn’t include my PW shake on there. Also I do take a GOOD multivitamin (What there’s differences in multivitamins?). Here’s my rough meal plan:

Meal 1: 8oz of orange juice with scoop vanilla ON, ½ cup quick-1 minute unflavored oats with sugar free jello powder (~40g carbs, 30g protein)

Meal 2: Iâ??ve really been struggling with this meal because of how itâ??s placed in my day between classes, so currently my 2nd meal consist of: Subway 6â?? Oven Roasted Chicken Breast (double meat) on wheat with lettuce and spinach and a packet of lite mayo. (~60g carbs, 50g protein)

Meal 3: 8 egg whites, 2 whole eggs, 2 instant packs of oatmeal, sugar free syrup (~50g carbs, 44g protein)

Meal 4: ½ lb 93% lean ground turkey, 1/3 package of hamburger helper, mixed vegetables (~50g carbs, 48g protein)

Meal 5: ½ lb 93% lean ground turkey, 1/3 package of hamburger helper, mixed vegetables (~50g carbs, 48g protein)

Meal 6: 10oz skim milk, 1 scoop 100% ON casein (~20 carbs, 40g protein)

Snacks:
Blue Bunny Yogurt
Jiff Natural
Banana
Protein Bar
Unsweetened Apple Sauce

~300 carbs, 300g protein, 3800-4000 calories

2

your fat sources are currently a packet of lite mayo, 2 eggs, and the fat from ground turkey. if you don’t want to feel as sluggish, eat some more healthy fats.

also,
how much do you sleep per night?
what are you consuming prior to, during, and right after working out?

3

I also consume yogurt/natural peanut butter as fat sources sorry I should have made that clearer because I do concern myself on healthy fats, I’m just lost on how much I should really consume. As for sleep I get around 7-8 hours a night due to class and work. As for my workout this is my routine:

I consume meal 3 a hour out from going. I consume 1 creatine HCL tablet (~600Mg) about 30 minutes out and whatever my pre happens to be about 5-10 minutes out. I drink 5g of micronized BCAAs mixed with 20g of waxy maize and some unflavored monohydrate (experimenting with the creatine). As for my post it’s normally 2 scoops of ON with half a scoop of pure cane sugar and 2 HCL tablets. Then normally consume meal 4 as I get to work which is about 45 minutes to a hour after lifting.

4

Basic rule: 20-30% of your energy (calories) should be coming from healthy fat sources.

Get some almonds, cashews, avocados, omega-3 eggs that kind of thing and like e99 said it will really help your diet.