gazh

Hi need some help with my diet not sure if i've posted this in correct place but here goes, I've had my diet nailed for while now and i've been really good at cutting out crap and sticking to the good stuff, however until the other day i thought it was tiptop untill i sat down for a couple of hours and worked out my calorie intake and calorie needs,

here goes:

Height =5 ft 7
Weight = 72 kg
BMR= 1721
Calorie needs =2667 normal (bmrx1.55)
To gain weight =158 x 19 = 3002 cals daily
Aiming for 3200.

Here's my diet with calorie added,

6am 1./ 30g whey = 140 cal
80g oats = 250 cal
coffee = 0 cal
8am. (snack) Protien bar = 200cals

10am 2./ 1 Banana = 90 cals
40g Whey = 140 cals
flapjack = 300 cals

12.30pm 3./ Jacket pot (med) = 250 cals
Tuna 100g = 120 cals
probiotic yoghurt = 80 cals
Almond (handful) = 120 cals

3.00pm 4./ chicken 100g = 112 cals
2 wraps = 100 cals
oats 80g = 250 cal

5.30 work out

6.00pm 40g whey = 140 cals

6.30pm 5,/ 100g chicken/beef/fish approx 112-180 cals
rice 100g = 300 cals

9.00pm 6/ Casien protien 40g = 135 cals


Total appox Calorie intake = 2850 cals

As you can see i'm missing by 400-500 cal ! I'm struggling at the moment to eat all that an idea is maybe to add a high calorie shake somewere in the day BSN do a true mass supp with a 600 cal per serving which would do the trick ......?

Do you have any helpful points about my diet ?

Post away

Thanks for reading Gaz