Height 180 cm = 5'9"
Weight 72kg = 158 lbs.
The goal of the diet is bulking.
My BMR is ~2800 kcal a day,I set up my diet so that I get 3200 kcal.
7:30 - 3 Boiled eggs + 200g oats with milk (680kcal)
10:30 - 65g of tuna + bread (180 kcal)
13:30 - 50g of chicken + bread + veggies (200kcal)
16:00 - 150g of chicken + pasta/rise + veggies (600kcal)
17:00 - workout
18:30 - protein shake (40g of dymatize elite whey + 400ml of milk + a banana) (400kcal)
20:00 - Tuna 130g + bread + 100g of nuts (nuts eaten throughout the day) (800 kcal)
22:00 - 150g of cottage cheese + jam (180 kcal)
What do you think?
the Carb/protein/fat ratio is 346.96 / 256.17 / 105.59 or 50%/35%/15%
On the non-workout days i eat the same just without the protein shake.I also eat vitamins,and fish oil.
P.S. the 10:30 and 13:30 meals ar at eaten at school (thats why I eat them with bread,not pasta etc.,sandwiches are much more compatible haha )