Hi I am currently having trouble constructing a diet for myself as I am trying to gain 15-20 lbs this summer because i want to make some gains in the gym.
Last year i was 220 lbs and played offensive line, and then i tore my MCL… started doing cardio to rehab it and started eating clean (whole wheats, veggies, lean meats… etc)
then after i lost all the weight i started to take whey protein and continued to get back into my lifting program and now am trying to bulk back up
Im 5’8 140 lbs currently was 130 and was wondering what a good diet would be to get me back in shape and put on some weight
currently i lift 5 days a week(each day a different body part) and do cardio 3x40 minutes (medium intensity)
Meal 1 7 a.m.: - 2 bowls of cereal (all bran) in about 10oz skim milk, 1 scoop whey (8oz water)
PWO Shake 9:30 a.m. : 1 scoop whey , 20 oz Gatorade
Meal 2 12:30 : 8 oz tuna on whole wheat( peanut butter on bread) with tons of veggies, apple
Meal 3 3:30 : 8 oz chicken , 1 cup sweet potato, 1 cup veggies
Meal 4 6:30 : 8 oz chicken , 1 cup brown rice, 1 cup veggies
Meal 5 9:30 (before bed) : 1 cup cottage cheese
Any suggestion on this diet… tell me the truth does it suck? and if there can be any help let me know! i would really appreciate it
Any suggestions also for pre/post workout drinks or meals would be appreciated…
im looking to gain about 15-20 lbs for the whole summer so i got 3 1/2 months to work with here! let me know if anything could be done! i appreciate the help!