| IMO
too much carb (from low fiber sources as well) and not enough fat
remove some starches and excess fruits (fruits load the liver not the muscle and as such can actually signal the body it is full of carbs and start storing the perceived extra as fat)
replace some of the starch with good vegetables aka broccoli, cauliflower, asparagus, cabbage, ect ect
add in some good fats aka olive oil and butter
overall try for a ratio of between 30 to 40% in calories of each macronutrient or so
also weigh and measure all your food for accuracy so you can be consistent
and finally adjust the daily calorie amounts by 500 up or down each week to keep your gains consistent but not so fast as to put on fat 1/2lb a week is a good goal.
IMO only |