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New to weights and diet what u make of this - May 3 2008 12:13:33
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akhterbt
Posts: 3
Joined: May 3 2008
Status: offline
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Hi there any comments on diet would be helpful.
Im starting out at weights & not a great eater in the morning but can get more food down neck at night.
6ft1.5, Thin Built, 10st 10.8 & never put any great weight on.
Goal: to put on mass & muscle, not sure if getting enough calories.
8.30 am
Two slices wholemeal toast & Protein shake, glass off orange juice or instead of toast porridge goosd hand full (cant stomach breakfast) 2fish oil caps.
11.00am
two chicken breasts or
sandwich/bap with saucages or
bacon or chicken 1 breast (has to be handy not allowed tea break at this time)
1pm
wholemeal pasta with tin of tuna and sauce to taste (about 75grams) or
pasta with chicken 1 breast & bacon 2 slices or
sandwich with chicken 1 breast and salad.
Bag of crisps
2 Wholemeal crackers & cheese
Bar of twix.
4pm
10 min tea break so 2 crackers & cheese or something quick.
6pm
2.5potatos, 1 steak & veg or
1 breast chicken pasta & sauce to flavour & veg or
a home made stew with steak pieces veg & potatos or
1 pork chop & the trimmings.
9pm
Protein shake
wholemeal wrap or pitta pocket with bacon & salad or
1 chicken breast & salad, or
pizza with chicken/sweetcorn & tuna
11pm
3 whetabix or something sereal based (not good at going to bed with over full stomach).
By way my work out to get me start at the weights is as follows:
Day 1
Barbell deadlifts 3 x 8
Weighted chins 3 x 8
Bent over barbell row or Pendley row 3 x 8
Barbell/EZ bar bicep curl 3 x 8
Day 2
Incline barbell bench press 3 x 8
Flat dumbbell bench press 3 x 8
Standing military barbell shoulder press 3 x 8
Weighted dips 3 x 8
Day 3
Barbell squat 3 x 8
45 degree leg press 3 x 8
Stiff-legged deadlift 3 x 8
Seated or standing calf raises 3 x 15
Any comments on avove that may help is welcome, cheers
< Message edited by akhterbt -- May 3 2008 22:57:07 >
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ak
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RE: Starting out Diet any comments? - May 3 2008 12:20:30
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richsINS
Posts: 8380
Joined: Jun. 23 2004
From: London, United Kingdom
Status: online
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Low on good fats, do you like fish? Oily fish can easily bump up your calories.
If youve not gained weight before, my guess is you'll need to eat at minimum 3000kcals, then we can take it from there(wouldnt be suprised if it was 4000).
No idea what calories your eating now, we need to know portion sizes... 100g of pasta vs 50g is very different and youve not specified, same applys to everything else.
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All my posts reflect my opinion and/or current understanding(which may have errors/be incorrect).
Consistency, Progressive overload & Kcal to suit.
Journal(plus poker)
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