Check out my diet
 

Check out my diet and say opinion, tips, etc..

NOTE: GENERALLY I DO NOT USE SUPPLEMENTS, I ONLY USE WHEY PROTEIN AFTER EACH TRAINING TO ANABOLIZES AS FAST AS POSSIBLE, I WILL GAIN MUSCLE BASICALLY BY MY DIET.
TOTAL:
carbohydrates: 295
protein: 180
DAYS WITHOUT TRAINING I LOW CARBS.
ALSO LOW PROTEINS TO 140.

Age: 19
Weight: 78kg (170 lbs)
Height: 5'8 '

Volume Diet

11:30: Breakfast:
orange juice, raisins, skim milk, cereal, bread, multivitamin-cemtrum.
carbohydrates: 70
Protein: 30

2pm: 2 meal
rice, chicken, turkey or fish, beans, banana, vegetable salad.
carbohydrates: 100
Protein: 40

3:30 to 5pm-training

5pm: (post-workout)
a banana, honey, whey protein
carbohydrates: 50
Protein: 24

5:40 pm: 3 meal
tuna in water, 3 to 4 egg whites, oatmeal, vegetable juice, vegetables, vitamin C.
carbohydrates: 30
Protein: 35

9pm: 4 meal
chicken breast or turkey, or tuna, rice, vegetables (one of the vegetables I eat at this time is spinach)
carbohydrates: 25
Protein: 26

12:30 a.m. 5 Meal
milk, cheese, vegetables.
carbohydrates: 20
Protein: 28

I hear so many things about diet I am lost on whats truly best, the only comments I have is that it looks decent, maybe a few more sources of good fats, uhm...exactly what kind of bread for breakfast? Also, what is your goal, that matters a great deal?

My main goal is to gain muscle mass.
The bread for breakfast is whole wheat.

Alright, then all I would add is also, switch to some sort of beef or steak instead of chicken all the time...don't cut out chicken, chicken is great, but just switch it up a little with other protein sources. Also I would suggest some sort of omega-3 supp. Its near impossible to eat enough fish to get what you need.

if i calculate your nutrients on trining days i get 1900 calories, well it´s without fat calories, but 1900 is far to less. if you wanna gain some muscle, you should aim for ~3400 calories(maybe 400-600 carb calories lesser on non-sports-days)
i´d recomend you to eat: 90grams of fat
260g of protein
380g of carbs
try to eat healthy fats, lot of vegetables, and 2-4 pieces of fruit every day. also try to eat 2-3times a week salmon for omega-3s. another good suorce for omega3s are walnuts,. alongsides withe some cottage cheese or any other slow acting protein, 30 grams of walnuts are a perfect snack just before goinig to bed.
really try to eat enough calories, the 3400 i just recomended are a good figure, otherwise you may over-train and under-eat, just like i did the last 4 months, and then you realize all at once, that you´ve lost some size and regret it desparately. so don´t make that mistake ;)

Aaaahhh theres that damn advertisement again!!!!

Your overall diet looks pretty good but i alpha_xx is right you need to up your calories if your stuglling to add it in then try adding some more protein shakes. I would say going by your weight you need 3000 calories + per day

Nutrition
 

Lauren(18).My goal is to gain big leg muscle mass,and this is the diet i'm following.Check it out.
7:30-4 egg whites,half can tuna,glass of low fat milk,+1tbs.penaut butter.

11:00-nuts

1:00-2 slice wholemeal bread,tuna+1tbs low fat mayo.

3:00-small apple,cyclone bar

5:00-salmon fillets(200g)frozen mixed vegetables+potatoe

6:30-go running
7:00-7:50-excercises(lots of heavy squats,sit-ups,stepper...)
-2 scoops of cyclone

8:30-toast with cottage cheese on top.

I would have to agree with Alpha_XX, your cals are more like weight loss count. The more cals you burn the lower your wieght, if your trying to build you need cals and pro to be "overloaded".

diet
 

Tnx for the advice.But,what food would you suggest,and how much?I need to know exactly what to do,because i really want these big legs::weights:

if you want big legs, lift big and eat big

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