I have been following the same basic meal plan for a little less then a year and have managed to get myself from 150 lbs up to 175. I have, however, been stuck at 175 for the last little while. Any advice on how i can easily add calories to this:
10:00 wake up - 1 cup oatmeal, protein shake, 500mL milk, Cup of Black coffee.
11:30 WORK STARTS
12:30 SNACK - about 1.5 Cups Raw broccoli or raw cauliflower, cup of black coffee.
15:00 Lunch - 9 to 12 ounces of either chicken breast, or pork loin, 1 cup brown rice,
1 cup of green beans
15:15 45 min power nap in my car
17:00 Cup of Black coffee
18:00 SNACK - Can of tuna with a tomoatoe, 1/4 red onion, olive oil all mixed up
20:00 WORK ENDS
21:30 Dinner - 9 to 12 ounces of either chicken breast, or pork loin, 1 cup brown rice or pasta
23:45 Protein shake, in 500ml milk with 1/4 cup almonds and a banana.
it pretty much works out to 3000 calories. Any suggestions as to where and what to insert to boost my calories so i can start gaining weight again?
Thank you in advance!
(some additional info...im 5'9, 31 years old and stuck in an office all day at work)