So first of all you need to calculate your MBR(Matabolic Basal Rate). You can check it here (http://www.calculator.org/calculate-online/health-fitness/basal-metabolic-rate.aspx)
then add more 500 kcal to your MBR.
Let's say that my MBR is 2900 kcal. So I want that my diet has 3400 kcal. So lets see an example!
8.00 AM - 300 ml of skim milk
4 scoops of whey
1 Banana
38g proteins, 120g Carbgs , 1g fat
11 AM - 4 pieces of whole bread
100g of turkey breast
1 banana
25g protein, 70g carbs , 2g fat
1 PM - rice + bean + 200g potato+100g turkey breast+ 1 spoon of olive oil
proteins=29g carbs= 120g fat=15g
pre training
400g potato + 100g chicken breast
proteins =20 carbs=70 fat=2
Post training 2 Scoops of whey with 100ml skim milk
64g of protein, 60 carbs
Dinner
rice + bean + chicken breast + lettuce + 1 spoon of olive oil
proteins= 25 g carbs= 40g fat 15 g
Night
5 eggs (1 all 4 whites)
porteins = 20 , fat 18
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