a new busy dad trying to add a few inches

afternoon all
 
i am a new busy dad looking to add a bit of muscle and want to change my diet to get most from my training
 
my stats are
5'8"
11 stone or 69kgs
biceps 14.5"
chest 40"
 
i go to the gym 3 or 4 times a week and make sure i do about 3 or 4 exercises per muscle group a week i eat the following
 
7 am protein shake with 50g or protein and some oats
 
10am banana
 
12pm gym
 
1pm protein shake as per above
 
3pm apple
 
7pm cheicken casserole
 
10pm handful of nuts
 
total nutrition is
protein 114g / 409 carbs / 2482 calories
 
pls advise how i could make this better as not seen much change over last 6 months, every 6 weeks i change my gym routine but dont think im getting the food bit right
 
pls advise how i can improve
 
trying to add a pic but cant seem to be able to
 
 
 

Up the calories by about 300 per day and increase your protein to AT LEAST 150g per day (thats 1g protein per pound of your weight) and see what happens. If nothing much happens, increase them again.

It seems like you're not really eating much for lunch and just having a shake. I think that might need to change. Carbs plus protein. Add a bowl of cereal for your late night snack, plus perhaps a shake, maybe.


try it for a few weeks, see what happens, adjust accordingly

how are you training?
basic compound movements - with intensity?

ok ill give that a go forgot to add my lunch which is normally a tuna or chicken sandwhich ??

yeah basic for example on chest i will do

bench press 60kg (incl bar) 3 x sets of 10

incline bench press 45kg (incl bar) 3 x sets of 10

and then some flys increased or flat about 12kgs 3 x 10 sets,

think i need to drop reps and increase weight ?

I'm a busy dad too; I feel your pain!  Not always easy to workout as you'd ideally like when you've got kids to consider.

As has already been said you need to eat more; regardless of how hard you work in the gym you won't gain an ounce of muscle if you are in calorie deficit, which you most likely are on your current diet.

One specific point is the contents of your post-workout shake.  I'd add some high GI carbs like dextrose/maltodextrin if I was you.

In terms your workout, hard to be exact without more details, but basically yes I think you should go to something like 5x5 & up the weight.  If you're a relative novice just looking to pack on some mass then isolation exercises like flys are a waste of your time; better to use your energy hitting the compund lifts as hard as you can.

cheers people, its getting the time to prep all the food thats a problem luck i get a good lunchbreak at work !!
 
i have added a chicken wrap or similar at that should give me the following
 
170g protein / 2400 calories / 450 carbs
 
how can i add about 400 calories to that without going over on the other bits ? maybe use mile instead of water in the morning shake ?
 
with regards to the other excercises what other compound would you use for say chest ?

Do you have access to a microwave and fridge in work.

I take chicken breast, mackeral, and micro rice and veg.

For breakfast I have shredded wheat and boiled eggs.

Have a protein drink and some fruit at break times.

Its just a matter of getting your food organised.

Tubs of cottage cheese are handy, with limited time I go the supermarket and get ready cooked chicken breast, milk basically things that are healthy but ready to eat like fat free yogurt etc.

Training wise I only manage most weeks to get to the gym twice but make sure I train hard.

Currently do the following:-

Day 1

Squats - 5 x 5
BO Row - 4 x 8
Bench Press - 4 x 8
20 mins hardish cardio

Day 2

Deadlift - 5 x 5
Chins - 4 x 8
Military Press - 4 x 8
20 mins hardish cardio

do u reckon this wuide is before or after a workout ?
 
http://www.musclenet.com/proportion.htm