Just wanted to know what you think of my diet at the moment. I'm trying to build muscle. I'm about 150lb's.

This is a typical day...




7am - large bowl of oats
banana
boiled egg

10am - tin of tuna/mackerel in sunflower oil (20g of protein)
banana or apple


2pm - pasty
packet of prawns (190grams, about 45g protein)
chicken breast
melon
crisps
boiled egg


5pm - tin of tuna


9pm - bowl of oats
boiled egg
some type of meat or fish with vegetables




I have about 100g of sunflower seeds through the day as well, just pick at them really.

I am putting on weight, about half a stone in around 3 weeks. Should I be putting on more weight than that in a 3 weeks time period?


Do I need to eat more if so What would you suggest and at what time? Just as a note though, I don't use protein supplements, I want to do it all through food. Also, I don't eat dairy and like to keep my food as natural as possible.


On a day where im doing training, i usually do it in between my bowl of oats and my meal at 9pm.

Any suggestions or anything are really needed!

1) Your diet contains a lot of Linoleic Acid (LA) from sunflower oil & sunflower seeds. 100g of sunflower seeds contains ~24g of LA. LA is an omega-6 fatty acid. Mackerel contains some omega-3 faty acids but maybe not enough to balance the omega-6. See http://www.muscletalk.co.uk/m_2695743/mpage_1/tm.htm#2698563 for ways of increasing your omega-3 intake.

2) Gaining 7lb in 3 weeks may be too fast. It's hard to say as weight gained in the first week is mostly glycogen & water weight. If you start gaining more flab than muscle, reduce your food intake a bit (dump the pasty for starters).

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