Need Diet Help Please

[R3aL]

Heres some background

Im almost 5 foot 11 currently weigh 160 ( and im really sick of being in the 160s)
And am almost 19 years old

I just got back into lifting, And am doing starting strength ripper program 3 days a week. For just over 2 months, my starting weight before training again was 153lbs and now i fluctuate between 158 - 163, with the same bf %, at least i think so. And im doing zero cardio my warm up on the elliptical doesnt count for anything.

My goals are to make solid lean muscle gains pretty much a clean bulk
I havent made the weight gains i hoped to in this time, i was hoping i would be in the 170s by now.


I have been using fitday for 2 weeks to count calories because I have never counted mine before and i wanted to see what I was consuming and maybe find out my maintenance.


So i consume between 2500 lowest - 3800 the highest calories a day with the average of 2800 - 3000 and always a rough 40/40/20 im pretty good with the macros

I think I should be consuming 3200 plus inorder to make gains

My daily bf is 1 cup oatmeal, 2 scoops protein, half cup frozen berries,, and sometimes 1 cup milk and if i need fat ill add a tablespoon or two of EVO
Its nice an easy and quick for me I usually take off right after i wake up.


I work late nights in a kitchen and have been waking up in the afternoon , its the only way i can get 8 -10 hours of sleep a night, and go to university part time for now


The types of food I eat are oatmeal w/flax, ww bread, wg bagels, ww pasta, organic chicken breasts, protein powder ( bulk of my protein intake sometimes I have 6 scoops a day , need to fix this its costing alot)large brown eggs usually have 3 -4 a day, turkey deli , 1% or skim lactose free milk ( to save my stomach) natty peanut butter, walnuts and almonds,apples and bananas


Sometimes i eat subway on the go , or work food which is 10 oz chicken breasts with a spinach salad or 8oz sirloins with wild rice or baked potato, chunky soups, canned salmon ( hate picking through the bones)

My conclusion: I need more food,


So i need some help on Meal ideas , or ways of preparing food in advance to make thigns easier, or some new foods, Or ways where i can pack in more calories and more protein in a convenient way to help me as Im on the go alot, or to bring to work with me


any help , ideas, feedback or constructive critisism in greatly appreciated

Thanks a lot

 

[X JTJ X]

2 eggs, 1/2 a can of chicken, 1 piece of cheese and 1 tbsp of olive oil. for breakfast

 

[Rodja]

You can do weight-gain shakes that are homemade:
16 oz milk (drink whole for a bit)
1/2-1 C of oats
1-2 C frozen fruit
1-2 scoops protein

You can mix and match with some nuts, olive oil, pasteurized egg whites, different fruits, etc.

 

[R3aL]

Ya i do that already, i have 1 for bf everyday and workout days i have 2, and like i said i do 1 cup oats w/ flax, 1.5 - 2 scoops protein, half cup frozen b.berries sometimes i add 1 cup lactose free 1% milk and 1-2 tablespoon of evo or natty pb i only do that if i need more fat in the day, and sometimes i add half pack of a carnation instant bf,

Can chicken? Im not gonna lie that sounds gross, ive never heard or seen of that, hows it taste? and if you got ways of prepping it please share


I just need some ideas to help pack away another 800 calories at least through easy healthy meals that dont take much prep and can be carried around, or taken to school or work

and i dont eat cheese its not worth the consequences:smite:

 

[brandon411]

Can tuna is WAY better than canned chicken. It also has a lot of protein.