diet plan to gain weight is it good ?

[gyrfalcon]

hello i will start to gain some weight for muscles so this diet is good ?

Oats+Apple+Egg+Milk+Oils+Cottage Cheese = Breakfast 10 am

Oats 100g Calories 63
Protein 2.6g
Total Fat 1g
Total Carbs. 10.8g
------------------------------
Apple 100g Calories 48
Total Fat 0.1g
Total Carbs. 12.8g
------------------------------
Chicken Egg 2 eggs Calories 44

Protein 9.3g
------------------------------
Cottage Cheese Calories 180

Total Fat 3.8g
Total Carbs. 7.2g
Protein 27.5g
-----------------------------------
Milk 200 ml Calories 77
Total Fat 0.6g
Total Carbs. 10.3g
Protein 7.4g
-----------------------------------
Oils: Flaxseed 5g Calories 44
Total Fat 5g
-----------------------------------
اBreakfast Calories 456
Protein 46.8 g
Carbohydrate 40.3 g
fat 10.5
------------------------------------
2,074-456=1618-104=1514-813=701-94=607-365=242-242=0+137 extra zabadi
------------------------------------
***************************************************************************
snack 1 pm

1 cup Frozen Grapes Calories: 104
Carbs: 27g
Protein: 1g
------------------------------------------------------

Lunch 3 pm
Pasta+Chicken+vegetable
Pasta, Spaghetti 250 G Calories 395
Protein 14.5g
Total Fat 2.3g
Total Carbs. 77.3g
--------------------------------------
Chicken, Grilled, Breast 250 G Calories 386
Total Fat 12.2g
Protein 69.1g
--------------------------------------
Mixed vegetable tossed 200g Calories 32
Protein 2.5g
Total Carbs. 6.4g
Total Fat 0.2g
--------------------------------------

Lunch Calories 813
Protein 86.1 g
Carbs 83.7
Fat 14.7
----------------------------------------------------------------------------
****************************************************************************
snack 6 pm
Peanut Butter 1 tablespoon Calories 94
Total Fat 8.1g
Protein 4g
Total Carbs. 3.1g
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Dinner 9 pm
Fish+Rice+Soft Drinks
Fresh Fish: Tilapia, cooked, dry heat 100 g Calories 128
Total Fat 2.7g
Protein 26.2g
------------------------------------------------------------
Rice: White, long-grain, regular, unenriched, cooked,100g Calories 130
Total Fat 0.3g
Total Carbs. 28.2g
Protein 2.7g
------------------------------------------------------------
Sodas, Soft Drinks: Grape Soda 1 cup Calories 107
Total Carbs. 27.8g
----------------------------------------------------------------

Dinner Calories 365
Protein 28.9
Carbs 56
Total Fat 3
-----------------------------------------------------------------
*****************************************************************************
snack 12 am
White Bean and Squash Soup 1 serving Calories 242
Protein 8 g
total fat 8 g
sat. fat 1 g
carb 38 g
http://www.canadianliving.com/food/quic ... h_soup.php" onclick="window.open(this.href);return false;
----------------------------------------------------------
snack 3 am
Yogurts: Plain, Fat-Free 1 cup Calories 137
Protein 14g
Total Carbs. 18.9g
Total Fat 0.5g
----------------------------------------------------------
sanck 12am + snack 3 am
Protein 22 g
total fat 8.5 g
Total Carbs 56 g
----------------------------------------------------------
all the day 6 meals
Protein 195.7 g
Total Carbs 266.1 g
Total Fat 44.8
+
Creatine Powder

Maintenance Calories: 2,574 Your Goal Calories: 2,074 Your Goal Weight: 85 Kg.
Carbohydrate Goal: 259 grams Protein Goal: 156 grams Fat Goal: 46 grams

[rattlehead1986]

Dude, you need to make your meal plan out on excel or something cause that was hard as hell do translate for me lol.
Here's bulking meal plan.
Calories/Day: 3800 Calories/Meal: 633 Fat/Day: 79 Carbs/Day:440 Protein/Day:278

Meal 1 (6:30 a.m.) Fat Carbs Protein
1 cup dry oats 2 58 10
1 med. banana 0 27 1
3 whole egg 21 3 21

Meal 2 (8:30a.m.)(Pre-Workout)
31grams pure whey 2 3 24
1 med. banana 0 27 1
298grams frozen strawberry 0 28 2
2 tbsp flax seed oil 14 0 0

Meal 3 (10:30a.m.)(Post-Workout)
62grams pure whey 4 6 48
1 med. banana 0 27 1
298grams frozen strawberry 0 28 2
2 tbsp flax seed oil 14 0 0

Meal 4 (1:30 p.m.)
292grams cooked brown rice 3 67 7
1 small apple 0 21 0
4 oz chicken breast w/ skin 8 0 32
1 cup broccoli 0 6 3

Meal 5 (3:30 p.m.)
31grams pure whey 2 3 24
1 med. banana 0 27 1
298grams frozen strawberry 0 28 2
1 tbsp flax seed oil 7 0 0

Meal 6 (5:30 p.m.)
292grams cooked brown rice 3 67 7
1 small apple 0 21 0
4 oz chicken breast w/ skin 10 0 32
1 cup broccoli 0 6 3

Meal 7 (7:30 p.m.)
31grams pure whey 2 3 24
1 med. banana 0 27 1
1 tbsp flax seed oil 7 0 0

Meal 8 (8:30 p.m.)
4 oz chicken breast w/ skin 10 0 32


Try to keep your protein no more than 30g in one sitting. Put for the most part it looks good except for that Soda I see in there. Cut that carbination out completely, sodas(I've found) to make you feel winded easier. 1 may not have that much of an effect on you but if you're gonna have 1 why not cut it out completely? If you need caffiene drink coffee or an energy drink and flatten it before consuming.

[gyrfalcon]

thanks a lot i like your diet plan but can i ask u for how many days u stick with it ?
and how much u gain tell now

thanks

[rattlehead1986]

That actually won't be started till August. In 2 days I'll be going on vacation to New Orleans and enjoy all the fried food I can lol. But I'll be taking pictures once a month to show progress over the 8 months I'll be following that meal plan. The idea is to have equal amounts of fat, carbs, and protein in each meal. And even if it's to gain weight you wanna keep your diet clean cause the cleaner you eat the better you're gonna feel and the better you feel the greater workouts you're gonna have.

[gyrfalcon]

can i know your cut diet and work out too ??