Hi guys,

Im 23 this year, 67kg, 168cm

as calculated with IIFYM ill be needing 2591 cals per day(10% extra of normal) to gain weight.

lifting 4-5 times per week, 60-90 minutes per day.

my training revolve around
i do around 5-6 sets each type of exercise
inclusive of deadlifts max 65kg 5-7rep. and machine squats max 100kg 10rep
bench bicep curl 40kg 3-5 rep max, flat bench press 50kg max 3-5rep

These are my diet plans.

Breakfast
1 cup milo with oats
multivitamins, 1g Vit c, and 500mg Vit E

reach office
2 scoop met-rx natural whey, 260 cals,46g protein
1 apple
1 medium sized tomato

lunch
1 slice pan fry sting ray
1.2xcup white rice
vege

or pan mee noodles large or any noodles(large)

or chicken rice breast add small rice and extra chicken

or mixed rice with lots meat and vege

tea time
120g steamed chicken breast
1 medium tomato

dinner
1 cup white+brown rice
280g steamed chicken breast
vege

or anything revolves around that

1-2 hrs before sleep
1 cup of anlene milk with oats

please take a look and help to improve my diet plans and training to maximize my growth

thanks bro !

hi guys. my TDEE needs 2281 cals, 147g protein

this is my new meal plan.

Breakfast

75g oats = 292 cals

1 scoop whey = 130 cals, 23g protein

2 eggs = 156 cals, 12g protein

Total = 578 cals, 35g protein

________________________________________

Lunch

1 cup ++ rice = 250 cals

1 ikan kembung / 1 slice pari bakar = 170 cals, 15g protein

stir fry vege = 75 cals

Total = 495 cals, 15g protein

___________________________________________

Evening snack

1 scoop whey = 130 cals, 23g protein

1 apple = 78 cals

1 tomato = 18 cals

Total = 226 cals, 23g protein
__________________________________________

Dinner

1 cup ++ rice = 250 cals

300g chicken = 200 cals, 27g protein

vege = 80 cals

Total = 530 cals, 27g protein

_____________________________________________

Total for a typical day = 1829 cals, 100 protein
_____________________________________________

I exercise around 4-5 times a week and around 1 hr - 2 hrs. compound and isolate exercises, do not skip leg days. but no cardio.

what seems to go wrong here? from my previous trip photo i seem to look abit fat. my muscle grow seems slow. anybody can help tune me up?

i want to gain muscle and lose fat at the same time. should i hit cardio like 10 mins a day?