New to dieting.

Hi guys,

I've been physically fit for the past 10 years playing football, rugby, basketball and since last summer MMA. I have just recently (last few weeks) started to bulk up down the gym after 2-3 months of no training over Christmas and giving up MMA.

The only thing that's letting me down is my diet. I feel the only good food I'm eating is porridge oats for breakfast.

After work today, I bought some Whey Protein and L-Glutamine to help me get lean muscle.

All I'm asking for is, what should I buy from the supermarkets for meals throughout the day and when should I take the Protein/Glutamine?

About me:
Age:19
Weight:11 1/2 stone (Kg/Lbs?)
Height:5'8
Training around 2 1/2 hours each session:
1 day gym, 1 day off, 1 day gym, 1 day off, 1 day gym, 2 days off.
^^ This works best for me as I work 3 days a week 9-5 and 1 half day.

Thanks, much appreicated!

What does the rest of your diet look like?

Breakfast > Porridge oats with slices of banana.

Lunch > Either pasta with tuna and sweetcorn or prawn sandwiches, as well as a banana and yoghurt.

Dinner > Anything that my parents cook really: pizza, fish and chips, eggs, sausage and chips (along those lines)

I was thinking about swapping the pasta with brown rice and have two smaller meals at work rather than one.

Have you tried looking in the articles section and visit www.mealplansite.com

Alot of improvements to be make to be honest, more protein needed. Good fats etc.

A typical balanced meal plan could look like this:

Meal 1: Oats, Milk and Grapefruit

Meal 2: Cottage Cheese & Rice Cakes

Meal 3: Chicken & Brown Rice

Meal 4: Salmon & Baked Pot

Meal 5: Sirloin Steak & Broccoli

Meal 6: Tuna Salad

Cut out the Pizza's!

Cheers GazS I'll take a look.

Nice one Bluenose17, that's the sort of thing I was after.
When and how many times a day should I have my protein and glutamine shakes?

Sorry missed out the Whey with Porridge. Just add a scoop with that. I try only to have protein shakes as a convenient way of getting protein. I try to get my protein from whole foods such as Chicken etc. Take the Glutamine before and after workout imo

Have the Whey & Glutamine Pre and/or Post workout.

Make sure you get lots of Veggies in your deit and look out for good fats too.

As Bluenose17 pointed out thats the kinda stucture you want to be aiming for. Just make sure your getting you Omega fats in. And Veggies and some fruit. Keep protein high. Monitior and adjust.

PS : How comes u gave up MMA?

OK, cheers for that.

The only reason I gave up MMA was because of travel, I couldn't get to training anymore. I used to go with a friend of mine but since he's stopped (for his own reasons) I can't get there and buses/taxi's aren't really an option.

It's a shame really because I was getting rediculously fit from it. I might start boxing though as there's a decent gym just down the road from me.

Will this be a good diet to help pack on lean muscle and get rid of my small beer belly?


7.30am - Porridge oats/milk + orange juice

11.30am - 2 smoked Salmon sandwiches + 100g mixed nuts + Glass of water

13.30pm - 2 Tuna sandwiches + Banana + Low fat yoghurt + Glass of water

16.00pm - 6 Oatcakes + 200g Cottage cheese + Glass of water

19.00pm - 8oz Pork chop + 75g brown rice + orange juice

22.30pm - 25g Whey/5g Glutamine + 300ml milk