For some background, I am an avid cyclist and weightlifter.

I train calisthenics and with kettlebells for about 7 hrs per week...

Lift a barbell for about 5 hrs per week...

Ride my bike at a high intensity (intervals training) for about 4 hours per week...

Ride my bike at a lower steady state intensity for about 10 hours per week.

I am 5'10" and 190 lbs, 30 year old Male. I am looking to gain more muscle this winter with my weight training. I designed this diet to meet my energy needs while providing just enough protein to support muscle growth.

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Total Calories: 3400

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186 grams of Protein

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157 grams of Fat

- 15% Saturated Fat

- 43.5% Monounsaturated

- 41.5% Polyunsaturated

-- 15.23 grams Omega-3

-- 37.86 grams Omega-6

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387 grams of Carbs

- 76 grams of Fiber

- 159 grams of Starch

- 142 grams of Sugar

- 118.1 Total Daily Glycemic Load

- 35.2 Weighted Average Glycemic Index

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116% Vitamin A

268% Vitamin C

172% Vitamin E

122% Vitamin K

155% Thiamin

202% Riboflavin

211% Niacin

3192% Vitamin B6

172% Folate

42,000% Vitamin B12

206% Panto Acid

128% Choline

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268% Calcium

286% Iron

221% Magnesium

176% Potassium

176% Zinc

250% Copper

430% Manganese

245% Selenium

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Edit:

The actual food is essentially 6 "shakes" composed of

Soylent

Huel

Bananas

Peanut Butter

Chia Seeds

Skim Milk

Cocoa Powder

Cinnamon.

I also add a protein shake with skim milk if I want to up my calories.

I also supplement with B vitamins and Fish Oil Capsules, althought I am considering cutting back on my B supp intake considerably.