I'm currently at 5'9" and 210 and I have been stuck here for about 2 months. I know I need to increase my cals in order to gain more but I'm having trouble figuring out where I should increase my cals and if it should come from protein, fat, or carbs or a combination of the three. Here is my diet below.
Training Days (4x a week)
Meal 1
2 cups of egg whites and 2 whole eggs
2 cups of oatmeal
Meal 2
2 scoops of whey
2 cups of oats
1 tablespoon olive oil
Meal 3
8oz chicken breast
2 cups brown rice
1 tablespoon olive oil
Brocolli
Meal 4
2 scoops of whey
2 cups of oats
1 tablespoon olive oil
Intra workout shake
MG's powdered muscle (around 50 grams of carbs and 20 grams of pepto pro)
Meal 5 - Postworkout shake
2 scoops whey
2 scoops waxy maize
Meal 6
8 oz chicken breast
2 cups brown rice
Brocolli
Off-days (3x a week do 30 min of LISS cardio)
Meal 1
2 cups of egg whites and 2 whole eggs
2 cups of oatmeal
Meal 2
2 scoops of whey
2 cups of oats
1 tablespoon olive oil
Meal 3
8oz chicken breast
2 cups brown rice
1 tablespoon olive oil
Brocolli
Meal 4
2 scoops of whey
2 cups of oats
1 tablespoon olive oil
Meal 5
8 oz 93/7 ground beef
1 cup brown rice
2 tablespoons peanut butter
Brocolli
Meal 6
8 oz 93/7 ground beef
2 tablespoons peanut butter
Any ideas on where I should add the extra cals? protein, fats, or carbs, or a combination of the three?
Training Days (4x a week)
Meal 1
2 cups of egg whites and 2 whole eggs
2 cups of oatmeal
Meal 2
2 scoops of whey
2 cups of oats
1 tablespoon olive oil
Meal 3
8oz chicken breast
2 cups brown rice
1 tablespoon olive oil
Brocolli
Meal 4
2 scoops of whey
2 cups of oats
1 tablespoon olive oil
Intra workout shake
MG's powdered muscle (around 50 grams of carbs and 20 grams of pepto pro)
Meal 5 - Postworkout shake
2 scoops whey
2 scoops waxy maize
Meal 6
8 oz chicken breast
2 cups brown rice
Brocolli
Off-days (3x a week do 30 min of LISS cardio)
Meal 1
2 cups of egg whites and 2 whole eggs
2 cups of oatmeal
Meal 2
2 scoops of whey
2 cups of oats
1 tablespoon olive oil
Meal 3
8oz chicken breast
2 cups brown rice
1 tablespoon olive oil
Brocolli
Meal 4
2 scoops of whey
2 cups of oats
1 tablespoon olive oil
Meal 5
8 oz 93/7 ground beef
1 cup brown rice
2 tablespoons peanut butter
Brocolli
Meal 6
8 oz 93/7 ground beef
2 tablespoons peanut butter
Any ideas on where I should add the extra cals? protein, fats, or carbs, or a combination of the three?
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