let see!
I am taking in 32 grams of protein from a shake 2-3 times a day. I usually eat 2-3 meals a day usually chicken sandwhich for breakfast and lunch and dinner is what ever my wife makes me. tell me if i need to add more or start eating something else.
Here are some basic guidelines man..
Take your bodyweight x 15-18 and that is total calories. This is just to get an idea of total calories a day. Might be too much or too little but this will give you a starting point.
Eat 30-35% protein (should come out to 1-1.5 g. per lb of bodyweight)
45-50% carbs (every meal should have carbs and protein, and ususally bread is not the best. Get more rice, sweet tats, oats, etc)
Rest is fats, and good fats full of EFA's...
Try switching protein shakes for weight gain shakes that use quality carbs (more like oats than maltodextrin)
Weigh yourself once a week, and make adjustments as neccessary. You might need to tweak protein, carbs and fats until you start gaining good weight, not a bunch of body fat.
Journal your meals so you know when you are getting hungy, how you are feeling, if you are gaining too much bodyfat, etc....I kept a journal for about 8 years, everyday, constantly adjusting until I found what works for me.
