I am 31 male from UK 5’7 & 141Lbs looking to increase my body weight with muscle and tone.
I tend to train the give up after a few weeks the back into it then, but now want to stick at with regular sessions and proper diet.
My training sessions consists of 5 days weight for each body part and 2 days light cardio. I would rather be ripped and toned like a martial artists/boxer then a bulky muscleman.
Please advise if the below diet program is ok. I want to keep it simple as I don’t know how to cook and I don’t have access to much cooking facilities other than a microwave.
I also think I am a hard gainer with fast metabolism



Breakfast :-8.00am
Oats
Protein Shake

Lunch :-1.00am
Chicken Breast 100g
Wholegrain Rice 175g

Pre-Workout :-4.00pm
Canned Tuna with Salad

After Workout :-7.30pm
Protein Shake

Dinner :-8.00pm
Red Meat with Potatoes

Bedtime :-10.30pm
Cottage Cheese 300g
Rice Cakes x5


Total : 234 Protein
191 Carbs
34 Fats
2300 Calories

lower the protein/ increase your fats; eggs; fatty fish; nuts etc,.

 

Would you say my calorie intake is ok at 2300 Calorie?
How much should i increase my Fats to ?

it is rather on the low side, but if it's more than what you are used to eating then it is a start

a small amount of fat with each meal. on a typical day , that should take you to around ~ 70-100g