Trying to Fix My Diet (Bulking Up)

Ok guys, here’s the story…
I’ve been training for 3.5 yrs but im still learning when it comes to eating right & healthy, Im a hard gainer and i find it very difficult to gain weight n i can lose whatever i gained easily whenever i want. I’d appreciate if i could get input from you guys on my current diet and any suggestions on improving it

My height is :6’4
weight : 205 pounds
fat level : 12.5% at the moment (fluctuates between 7.5-13.5)

Meal 1: Mixed fruits ( 3 pieces of different fruits, 1 each)
Meal 2: Half Kg Minced Mutton (cooked in Olive Oil) + 2 Chapatis
Pre-W : Creatine Monohydrate
Post-W: 2 scoops ON Whey Protein with 2 glasses of low fat Milk
Meal 3: 1 large bowl of Oatmeal with 2 glasses of whole Milk
Meal 4: 8 Egg Whites (+2 yolks)
Meal 5: 1.5 Kg Steamed Chicken Roast (with 2 chapatis)
Meal 6: 1 Scoop ON Whey Protein with 1 glass of low fat milk

You have no protein in your first meal

EDIT: Also, a very simple solution if you’re not gaining it so add more of what you’re already eating. Or failing that, don’t worry about eating some “dirty” food.

That doesn’t look like a whole lot more than ~3k ish calories if that… gonna’ need to eat more than that, son.

Go ahead and put your meal schedule in an online calorie counter and that should give you a good macronutrient breakdown of what your gettin’ down your pie whole, and for a “clean” bulk at your height and weight about 3500 to 4000 calories should be a good starting point…

No you’re not. Eat more.

[quote]slimshadyhkc wrote:
Pre-W : Creatine Monohydrate[/quote]

Also, you would benefit from taking this with something.

Im considering including a “Beef Steak” meal to that diet plan! Somewhere right after the first meal

Honestly, most of your diet requires reworking. Your first meal should include a hearty portion of proteins, carbs (preferably slow-digesting ones such as oats), and healthy fats. Meal 2 looks pretty solid, although I admit I don’t have any experience with mutton to offer a valid critique.

Perhaps consider substituting the olive oil for something a little less dense, such as extra virgin olive oil, macadamia nut oil, or grape seed oil, which is extremely high in anti-oxidants. Also, does your second meal constitue your pre-workout meal? If not, consider Rocky2’s suggestion and supplement the creatine with something else. How much time elapses between your workouts and meals?

I’d suggest consuming that ON whey shake immediately after your final set to ensure optimal absorption rates by taking advantage of an insulin spike. Meal 3 requires a protein source other than 2 cups of milk. Meal 4 looks pretty solid, but I’d suggest incorporating additional healthy fats, like a couple ounces of almonds, a couple tablespoons of peanut/almond butter, or (if you can stomach it) a straight-up tablespoon of Udo’s oil.

There are tons of good options out there - source them out yourself and don’t be hesitant to experiment with what works best for you. Meal 5 also looks pretty solid; again, more healthy fats. Meal 6, although suitable in and of itself, is probably ideal for a different time of day. Assuming this is your final meal prior to bedtime, consider a slow-digesting protein, like casein. Cottage cheese is probably more ideal, assuming your body tolerates it.

You can also supplement with casein protein powders. ON produces one. As with before, don’t be afraid to incorporate some healthy fats, even before bed. They will serve to slow digestion of the protein. A handful of, say, almonds will suffice. Since it’s right before bed and the likelihood to store the calories is heightened, don’t overdo it.

Finally, you don’t list any vegetables. Make them your best friend. They’ll keep you full. And healthy. Which is a good thing.