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Cals Fats Pro Carb Fiber
Meal 1 8-9am
1 Cup of Cereal 110 0 3 23 1
1 Cup of Skim Milk 90 0 8 13 0
1 Cup of Skim Milk 90 0 8 13 0
1 Protein Shake 130 2.5 20 5 1
1 tbs Peanut Butter 80 8 4 3.5 1
1 Slice Wheat Bread 70 1 3 12 1
Total 570 11.5 46 69.5

Meal 2 11am-12pm
4 Egg Whites 70 0 8 0 0
2 Slices Wheat Bread 140 2 6 24 2
6 Slices Deli Turkey 50 1 9 0 0
1 oz Almonds 160 14 6 5 3
Fiber Supplement 40 0 0 16 8
Total 460 17 29 45

Meal 3 2pm-3pm
6oz Chicken Breast 180 4 21 0 0
1/2 Tomatoe 16.5 0 1 4.5 0
1/2 Cup Rice 160 0 7 36 1
1 Cup Fat Free Yogart 100 0 3 19 1
Total 456.5 4 32 59.5 0

Workout -

Meal 5 Post Work Out 5pm-6pm
1/2 Cup Raisins 219 0 1.5 46.5 3
1 Cup of Skim Milk 90 0 8 13 0
1 Protein Shake 130 2.5 20 5 1
1 Cup of Skim Milk 90 0 8 13 0
1 Protein Shake 130 2.5 20 5 1
Total 659 5 57.5 82.5

Meal 6 8pm-9pm
6oz Chicken Breast 180 4 21 0 0
1/2 Cup Rice 160 0 7 36 1
1 tbs Peanut Butter 80 8 4 3.5 1
1 Slice Wheat Bread 70 1 3 12 1
1 tbs Flax Oil 120 13 0 0 0
1/2 Tomatoe 16.5 0 1 4.5 1
Salad 30 0 0 0 5
Total 656.5 26 36 56


Cals Fat Pro Carbs Fib
Grand Total 2802 63.5 200.5 312.5 33

I'm trying to gain muscle mass that I have lost over the past two years with minimum fat gain. I used to be fat 290 lbs to be exact if that helps give you an idea of my metabolism. Are my calories too high? Are my food timings right to build muscle? Should I change my PWO meal on the days that I don't work out or can I leave it the same? Should my Carbs go down on the days I don't work out?

Male
145 lbs
5'11
12-16% Body Fat
19 years old
Activity level: I do a full body work out three times a week and walk 3.5 mph on treadmil 3 times a week with one day off. The rest of the time I'm fairly in active mostly sitting or playing guitar.