hyperlite2009

So I need some advice with my eating habits. I am currently 6 foot 2 inches, 190lbs. I am pretty lean, I work out about 5 days a week alternating between all the muscle groups etc. I have been kind of plateauing lately for the past 2 months. I am just getting more lean, I usually do sets of 3-4 reps 4-8 until failure so its not like I am doing a million reps. I am worried I am not eating correctly or enough, here is my average daily intake.

Breakfast: 2 eggs, 1 piece of toast, half a grapefuit: or 6 strawberries, two bananas, 1/2 cup plain yogurt, mixed with cytogainer protein powder (54 g protein) smoothie.

Snack: 1 tangerine, 1 small yogurt: or a tangerine and a granola bar

Lunch: Whole wheat bread sandwich, (ham or turkey), lettuce, tomato, two slices swiss cheese, etc. Plus 10 small carrots, and 3 leeks with 1 tbls veggie dip.

Snack: 1 cup peanuts/a piece of fruit

Dinner: salmon filet, 8 pieces of asparagus, small salad.

Snack Protein Shake (54 grams)


I feel like I am getting plenty of protein? Do I need more carbs, or anything, I would really appreciate your guys advice who have actually gained bulk. Thanks.

strawser9

The amount of protein is not as important as the quality. As of now you are only eating one meal with quality animal protein (sorry, lunch meat isn't quality).

If you want to gain weight, you're going to need to add more (solid) calories...simple enough.

hyperlite2009

so the protein isn't enough? What do you recommend, like having chicken breasts, fish, etc for lunch and dinner? Thanks for the help.

strawser9

That's definitely a good start.

eggs, red meat (cow or buffalo), chicken, turkey (not lunch meat), fish...

You should have at least 3 meals with the full protein source of each coming from the list. If you want to add shakes in after, fine, but do not rely on shakes as your protein source or you will be disappointed. The best is beef, if you want to put some size on start there. Don't get fooled by everyone saying it causes heart disease or has too much fat, it is the best meat there is for adding size (also the most expensive).