Bulking diet,but dont know how to count calories

[tamvvtli]

Hi peeps, been on this forums for a few week, reading few post.
My question is i want to know how many calories im eating to make muscles gain. Im 70kg very happy with my body but need pack on some muscles. I do physical job, alot of heavy lifting. Im not really sure how many chicken breast i should eat, like how many gram?. I hope im eating right. Anything i missed out please help!

Here is my clean diet and how many CALORIES in this,

Breakfast:8:30am
-1/2 cup of roll oats
-2whole eggs and 4-5 eggwhite the Cutting edge brand from woolies.
-1 cup water
-1 cup green tea

Snack: 12:00pm
-more then 1/2 cup sweet potato w veg and some woolies roast chicken, i pill out the skin eat the breast.
-1 tablespoon natrual peanut butter.
-2 cup water

Lunch: 2:00pm
-1 cup rolled oats
-1 scoop whey protein
-1 banana
-1 table spoon extra virgin olive oil
-1 cup green tea
I throw that all in a blender!

Snack:4:15pm
-1 bowl of spegitti pasta(wholemeal) Mince beef.
-2 cup water

Dinner: 6:30pm
-tuna 95g solemare olive oil
-2 cup white rice

Night time snack 9:00pm
-Almond nuts or other type of nuts sometime roasted one.

Before bed 12:00am
-casein shake

Thanks for reading guys, I hope this diet could help other out too!.
Cheers Tam

 

[upg]

each meal should have protein, carb and good fats

meals should be 2.5 to 3hrs apart

sip on water throughout the day

squats 2-3 times a week if you can handle it

i dont eat roast chicken or mince. i find them quite oily

chicken breast, steak (usually the cheaper it is the less fat is has. i like to eat rump, very easy to trim off the fat) and tuna are good
200g chicken/beef uncooked should be fine for your weight

increase oats in morning
try 3/4 cup or 1 cup?

 

[BoyFromAus]

Calories:

1g of carbs = 4 calories
1g protein = 4 calories
1g fat = 9 calories

But the key is that different macronutrients have different purposes.
Carbs for energy, protein for muscle building/repair, skin repair etc. , fat for hormone production..

Excess carbs = fat
Excess fat = fat
Excess protein = possible liver damage, rise in uric acid levels, possible stress on kidneys, glycogenation.