onlly 44g of fat ?

Not a huge deal , just add in some ground beef , chicken , steak ...stuff like that.

Monitor your weight and slowly increase your cals ( if you stall) if You gain 1-2lbs a month then you know its prob muscle and that's good !

Thanks Talo
Your help has been great

Going by your weight and height and level of activity, you would probably need > 3000 cal per day to gain some weight. Also, you need about 20% of fats to be included in your diet. Currently, you are mailny on protein and carbohydrate and seems to be ignoring your requirement for fats.

Would suggest that you up your total cal per day and increase fat intake

You do need to increase the fat intake, yet you should really see a nutritionist about before going crazy consuming fats, be very careful. :weights:

Ive taken the advice from these guys, i now eat almonds, olive oil, fish and advacardos. And im gaining good weight. How much do nutritionists cost?

too much to matter. :)

It is actually not that expensive and the benefits can be very beneficial to your training, since basically all you need is a little bit of advice and maybe a check up.

People are sometimes afraid of nutritionist, you shouldn't be at all they are professionals in the matter and a regulated diet that can be created to stimulate your body only depending on your hight, weight and lifestyle cannot be done randomly.

Are you a nutritionist? Anyway i spoke to a trained nutritionist at the gym i use and to be honest he didnt seem to know much. For starters when i asked him to help me with some cheat meals he didnt know what i was talking about. He also told me to lower my protein intake as it wasnt needed:wtf: So il pass on that thanks.

Now i must go and eat 4lbs of beef.