Sport Diet doubts

[Allang]

Hello guys, my name is Allan and Im new around here.
IM 20 years old, my weight is 145 lbs and my height is 5' and 10.
My goal is to become a fitness model, I started training two months ago and been having nice gains since (I looked like a skeleton, now I look more toned), but still I have some doubts.

I know that you should eat a little bit more in order to gain muscle mass, what I dont know is if Im eating enough.

Usually I get around 2100 - 2200 cals on lifting days (4 times a week), on non lifting days I eat less protein and fewer calories.

Lifting days macros looks like this: 2100 - 2200 cals. 209 grams prot, 52 grams fat, 200 grams carbs.

These are my meals:

05:00 am Protein shake.

Workout.

06:00-06:30 Two eggs, two egg whites, one cup whole milk and one cup oats. Green tea.

09:00 83 grams of chicken, one cup brown rice.

12:00 83 grams of chicken, one cup brown rice.

03:00 83 grams of chicken, one cup brown rice.

05:00 - 06:00 83 grams of chicken or 100 grams of fish and half a cup of broccoli with carrots.

07:00 - 08:00 83 grams of chicken or 100 grams of fish and half a cup of broccoli with carrots.

So, what do you think guys?

 

[Ride_On]

You REALLY REALLY need variety in your life. Not only is that diet extremely boring, but you're missing out on a lot of great foods and nutrients.

As for how many calories you take in, you're correct that you need to eat more to gain muscle, and you aren't eating nearly enough. Depending on your activity, your maintenance is probably around 2200-2500 (assuming 1-3days light exercise vs. 3-5days intense exercise). So you need to up the calories and like I said, VARIETY.

What is your workout routine?

 

[Allang]

You REALLY REALLY need variety in your life. Not only is that diet extremely boring, but you're missing out on a lot of great foods and nutrients.

As for how many calories you take in, you're correct that you need to eat more to gain muscle, and you aren't eating nearly enough. Depending on your activity, your maintenance is probably around 2200-2500 (assuming 1-3days light exercise vs. 3-5days intense exercise). So you need to up the calories and like I said, VARIETY.

What is your workout routine?

Hehehe, yeah is quite boring but for some reason I like it so if I have to eat more which should go up, fats or carbs?

 

[johnny83]

Hehehe, yeah is quite boring but for some reason I like it so if I have to eat more which should go up, fats or carbs?

At 5'10" and 145, id say you can benefit from both in proper proportion. At 5'10", which is my height, your ideal weight if your lookin to be a model is in or around 165-190. Sounds like you have a good base already, i would study up on clean bulking and try and add a few quality lbs. plenty of info here on that aswell. good luck bro

 

[Allang]

At 5'10" and 145, id say you can benefit from both in proper proportion. At 5'10", which is my height, your ideal weight if your lookin to be a model is in or around 165-190. Sounds like you have a good base already, i would study up on clean bulking and try and add a few quality lbs. plenty of info here on that aswell. good luck bro

Thank you Johnny. Clean bulking is what Im trying to do. Ill try to add some more calories in the upcoming weeks and see how my body responds.

 

[Ride_On]

As long as you're getting ~1g/lb BW in protein, the rest doesn't matter all that much. Just do what works for you. You seem to have a pretty good ratio going on there. A standard one would be 40/30/30, but again, it doesn't really matter, assuming adequate protein intake.

You really should use more variety though. I can't imagine you're getting in all your essential nutrients with a diet like that.

 

[Allang]

As long as you're getting ~1g/lb BW in protein, the rest doesn't matter all that much. Just do what works for you. You seem to have a pretty good ratio going on there. A standard one would be 40/30/30, but again, it doesn't really matter, assuming adequate protein intake.

You really should use more variety though. I can't imagine you're getting in all your essential nutrients with a diet like that.

Thank you Ride, Ill add more veggies or fruit to get more nutrients :costumed:

 

[Ride_On]

Thank you Ride, Ill add more veggies or fruit to get more nutrients :costumed:

Both. You need more variety and veggies and you definitely need to add fruit. I don't know what kind of fish you're eating, but also try to get some healthy fats in there - milk, olive oil, peanut butter, coconut oil, etc.