ok i need to up my cals to gain muscle.
a typical day looks like this.
10am- 4 free range whole eggs, 1/2 cup of oats,1 scoop of whey, 1/2 cup of berries, broccoli and spinach
12- strength train. bcaa and creatine
2pm- 250 grams pork tenderloin and 400grams sweet potato with veggies
5pm- 2 salmon burgers, with 350 grams sweet potato and veggies
730-10pm- basketball, bcaa
1030- usually some kind of meat with rice or potatos and veggies (most of the time in a restaurant).
1230am - 1 scoop of cassein, 1 tbsp of almond butter and greek yogurt
feels like i eat enough but i know since the scale aint moving then i am not eating enough. i am very active so thats another reason why i have to eat more. any ideas on how i can do this with my meals? thanks