Hi, I need guidance around my diet and supplements. I’ve been training for 3 years now on and off. I haven’t been to a gym in 5 months now, but I workout at home using a door gym, doing push-ups etc, etc. I’m 180 cm and I weight 61.5 kg, I’m 19. I can not measure my bf because I don't know how to, but my abs are very visble and I have no fat so I'd put myself around 8-10%. I’m currently a walking skeleton (obviously) and I want change, perma change. I need help around my diet to reach caloric surplus because that’s my biggest obstacle atm. I’m going to start going to the gym next Monday and I’ll be following a strongman 5x5 to re-gain strength and muscle. This is my current diet plan:
Breakfast: 2 variations: 100g cooked oatmeal, 1 tbsp honey. 5 eggs + 500 ml of milk, 2 tbsp of peanut butter and a banana.
Lunch: 300g rice, 420-450 g. of chicken breast + 50 g broccoli.
Dinner: Cooked potatoes 3-4 & 400g of tuna..
Between meals: 100g peanuts during the day.
This is how my diet will look, I’m planning to meal prep the lunch. My macros are the following: 150 g protein, 360 g carbo hydrates, 96 fat & 2900 kcal. I’m planning on taking BCAA’s & Creatine. Also I smoke cigareetes. Any help to make a more sustainable diet that I can prep / make healthy shakes would be awesome. Thank you for reading my post.