Hello. Was looking for some advice on my diet. Looking to gain strength/weight. I'm 6'2, 82kg and around 12% BF.

Goals are to improve my rowing performance before trialling at uni and do a bit of bodybuilding on the side.

07:30 Scoop of whey in water.

08:00 80g oats, 200ml S/S milk, honey, mug of green tea, 2 whole eggs, 2 n3 tabs.

11:30 100g brown pasta, medium chicken breast, salad, mug of green tea, pesto, piece of fruit.

15:00 2 chicken sandwiches- 6 pieces of wholewheat bread. Mug of green tea. Piece of fruit.

25 MINUTES CARDIO - around 70% MHR

17:30 100g brown pasta, 150g tuna, salad, mug of green tea. Piece of fruit.

TRAIN

19:00 Scoop of whey in water, 100g oats, 5g glutamine.

20:00 Beef stir fry/salmon fillet, rice, mug of green tea. Piece of fruit

21:00 1 HOUR medium intensity on the rower

22:30 80g oats, 200ml S/S milk, honey, mug of green tea, 2 whole eggs/mackerel fillet, 4 n3 tabs, tablespoon of linseeds.

Macronutrient ratio around 450:300:100 (c:p:f)

Supplements used- One a day Multivit tab, ZMA, Vitamin C

Cheers.

My journal

Any thoughts folks? Any input would be appreciated.

My journal

Is the 25 mins cardio earlier in the day optional?

Do u have to do your rowing late after training?

What does your training consist of?

25 min cardio is optional. I usually do it to fill my break. There's a gym on site here and I do get bored just sitting around. It's around 70% MHR, ~140bpm, so at a comfortable pace.

Rowing is late due to work constraints. I finish around 5 and have to get the train back home. That takes upwards of an hour. After a sitdown and a meal I head out to the garage and hit the erg. Currently 'off season' and am therefore doing lots of long, low intensity sessions- 60-90mins at 65-70%MHR- to build up my aerobic capacity, lactate tolerance and capillarisation of the muscles)/

Training is based on the Westside for Skinny Bastards template- 4 day upper/lower body split, with 2 max effort days and 2 days of repetition lifts.

My journal

of interest? http://www.mealplansite.com/sports-rower-canoeist.aspx

James Collier MuscleTalk Co-Owner + Head Moderator
Nutrition Consultant www.healthyaction.co.uk
Email: james@muscletalk.co.uk[/