Need Input on Diet, Help Please!

Nutrition
1

There’s a few things I need to work out. I’m an ectomorph, 5’10 160 lbs, trying to gain mass. I’ve come up with this diet but I’m missing a lot of cals, what could I add? Any other input is appreciated! Don’t be too harsh :slight_smile:

Breakfast(10:00):3 clementines (105 cals, 27g carbs, 3g pro)
1 scoop Whey (120 cals, 1g fat, 3g carbs, 24g pro)
1 cup oats (360 cals, 6g fat, 60g carbs, 12g pro)
1 cup milk (130 cals, 5g fat, 12g carbs, 9g pro)

      715 cals, 12g fat, 102g carbs, 48 pro

PWO(12:15):1 srv Surge (160 cals, 2.25g fat, 24g carbs,16g pro)
4 clementines (140 cals, 36g carbs, 4g pro)

300 cals, 2,25 fat, 60g carbs, 20g protein

Dinner(14:15):

        2 chicken breasts (240 cals, 2g fat, 50g pro)
    1 cup broccoli (44 cals, 8g carbs, 4g pro)
    3 TeaSP canola oil (120 cals, 13,5 fat)

        404 cals, 15.5g fat, 8g carbs, 54g pro

Meal 4(16:30): Canned Salmon (280 cals, 16g fat, 34g protein)
3 whole eggs (270 cals, 21g fat, 18g pro)
1 small green pepper (15 cals, 3g carbs, 1g pro)

       550 cals, 37g fat, 3g carbs, 53g pro

Meal 5(19:30) : Beef (230 cals, 15g fat, 22g pro)
2 slices WW bread (150 cals, 2g fat, 27g carbs, 7g pro)
Asparagus, half a cup (20 cals, 4g carbs, 2g pro)

    400 cals, 17g fat, 31g carbs, 31g pro

Bedtime meal(21:30): Yogurt (180 cals,4g fat 28g carbs, 8g proteins,)

TOTAL: 2709 cals, 88g fat, 256g carbs, 230g protein

With this I’m getting 2549 cals, but to gain weight (with a 500 cals surplus) I would need 3438 calories. I also do 20 minutes cardio after weightlifting, and according to this website: http://www.primusweb.com/cgi-bin/fpc/actcalc.pl that would burn 339 calories. That would put me at 3777 calories. What could I add?

2

Easiest way to add calories to this diet is to include nuts. I like to have some dried figs with my nuts. Anyway, 1/2 cup of nuts gives you around 400 extra calories and a lot of healthy fat! With the figs it’d be closer to 500ish.

3

As Digity mentioned, nuts are a pretty good idea for snacking. So are dried fruits. And you can also throw in some Metabolic Drive bars, shakes, etc.

However, it looks like you are only using half a serving of Surge - a full serving is more than one scoop and has 340 cals, around 50 g carbs, etc. Check the label on your container of Surge!!

So first of all, start taking a full serving of Surge pwo. And you can also sip another half or full serving of Surge during workout - great time to get in nutrients which will be put to good use.

Hope that helps - good luck!!!

4

[quote]wakiki wrote:
As Digity mentioned, nuts are a pretty good idea for snacking. So are dried fruits. And you can also throw in some Metabolic Drive bars, shakes, etc.

However, it looks like you are only using half a serving of Surge - a full serving is more than one scoop and has 340 cals, around 50 g carbs, etc. Check the label on your container of Surge!!

So first of all, start taking a full serving of Surge pwo. And you can also sip another half or full serving of Surge during workout - great time to get in nutrients which will be put to good use.

Hope that helps - good luck!!![/quote]

You’re right, I got mixed up and thought there were 16 scoops instead of 16 servings. That would’ve lasted me 8 workout days so that’s why I only used half, because it would’ve been too expensive for me. By the way, do you think my diet and the amount of nutrients I’m getting is good?

5

[quote]Digity wrote:
Easiest way to add calories to this diet is to include nuts. I like to have some dried figs with my nuts. Anyway, 1/2 cup of nuts gives you around 400 extra calories and a lot of healthy fat! With the figs it’d be closer to 500ish.[/quote]

Thanks, I’ll try to find some to add.

6

Changed the timing, does it look good?