Hi, I'm 18 years old - 66kg(145lbs), 1m81, and my goal is to gain weight and gain muscle.

My daily macros include 282g protein (35%), 322g carbs (40%) and 90g fat (15%). And it seems too much for me.

Here's my meal plan for today (I try to have 6 meals a day to fill the calories I need)

Breakfast(6.30am): Rice cooked 150g, pork 100g, codfish 100g, vegetables 50-100g => 40-45g carbs, 46 protein, 15 fat

Preworkout meal (9.30am - 10am): Rice cooked 150g, peanut 100g, chicken breast 50g, vegetables 50-100g => 40 carbs, 40 protein, 10 fat

Lunch (12am): Rice cooked 150g,  chicken breast 100g, vegetables 50-100g => 40 carbs, 40 protein, 5 - 10 fat

Meal 4 (3.30pm): White bread with peanut butter and banana, 1 boling egg, 50g chicken breast => 50 carbs, 20 - 25 protein, 15 fat

Dinner (7.00pm): 100g rice cooked, 1 banana, pork 100g, some fish. => 44 carbs, 35 protein, 10 fat

Meal 6 (9.00pm - 9.30pm): oatmeal 50g(before cook), 250ml milk, Boiling egg: 1 => 35 carbs, 20 protein

Total: 254 carbs, 221 protein, 60 fat => Barely reach the macros I need and I'm full almost all the time, sometimes I just don't wanna eat anymore.

Please tell me the solution of this :)) I'm used to be a guy who really likes to eat, but not anymore =)))

Bottom line is if you want to grow, you need to eat my friend! If you're having a hard time getting all of those calories in, one of the best things you can do is start having shakes to make it easier to get a lot of calories in at once. A pretty easy shake you can make is one with a serving or two of oats, some peanut butter, some fruit (e.g. banana or berries), some leafy greens (e.g. spinach), some milk, and some protein powder.

 

If you work out some decent servings of each ingredient, that would be an easy probably 500-800 calories right there if you doubled up on a few things, and it shouldn't make you feel as full.

 

But your diet actually looks pretty good, lots of good food choices in there. Looks like you are struggling with the fat and carbs in particular - the oats would help with the carbs, and you could also add some sweet potato or regular potato in there too. For your fats, try having a serving or two of nuts, or some peanut butter, or some avocado to boost that higher. You can also check out this list for more suggestions: http://muscularstrength.com/article/healthy-shopping-list-for-life

 

Hope that helps!

I got it =)) Thanks Scott