Hi mates
i want abs , low body fat percentage and big arms (with high definition and big triceps)

iam 5 feet 9inches weight about 62 kg - 63 kg

i need your help and your possible corrections and suggestion on meal plan

basically its a low carb high fat diet and high protein

I WORK OUT AT HOME cuz i got most of the stuff apart from Squat rack

MEAL PLAN
wakeup 6:15
6:45 - 2 omelets (2 eggs along with yolk), an asian round bread with butter (around 25 grams of fat and 200kjcals), a cup of tea with 30 ml of double cream + 1 fish oil capsule

9:00 - 2 boiled egg whites

11:00 - a little mango piece (for carbohydrates) and 30 grams of protein shake

12:30 - 100grams of tuna along, 2X round bread (some vegetable cooked in oil) (a cucumber and 2 tomatoes)

3:00 - 30grams of protein with a little mango piece

4:30 - 100 grams of chicken

5:00 - 5 GRAMS OF CEE mixed with water

5:45 to 6:30 is workout time

around 7:00 is a 500ml mango shake with cream the heaviest calories meal

9:00 - 100 grams of chicken + 30 grams of protein + 1 fish oil capsule


11 o'clock sleep till 6:15

I drink around 4 litres of water in between..

WHAT IAM Concerned more about is that iam taking alot of protein but not enough calories...!!does it matter

i do 2 X hiit sessions a week too and 3 X ab workouts

also please advice on my post on training routine in Training correctly section

between i am drinking too much protein, wasted like soo many pounds and havnt seen results.. =(

Thanks
Rao =D

like i said in the other section mate this is pretty poor, quite a few changes i'd make to both meals and meal times

i understand you wanna bulk lean but you pretty much have to put on some fat to grow

ORIGINAL: rao

MEAL PLAN
wakeup 6:15
6:45 - 2 omelets (2 eggs along with yolk)
an asian round bread with butter - is this bread wholemeal? if not change it
a cup of tea with 30 ml of double cream + 1 fish oil capsule

9:45 - 2 boiled egg whites - not enough protein and you need complex carbs wholemeal bread, oats, sweet potatoe, wholegrain rice, rice cakes etc

12:45 - a little mango piece (for carbohydrates) and 30 grams of protein shake - mango will provide simple carbs, again i'd suggest you change to complex carbs

15:45 - 100grams of tuna along, 2X round bread (some vegetable cooked in oil) (a cucumber and 2 tomatoes)

18:45 - 30grams of protein with a little mango piece - swap mango for complex carbs

4:30 - 100 grams of chicken- make it 125g and add carbs

5:00 - 5 GRAMS OF CEE mixed with water

5:45 to 6:30 is workout time

post workout shake whey protein and glucose

9:00 - 150 grams of chicken and complex carbs and fish oil caps

i gave up changing the timings.. you should eat every 3 hours as i'v shown with the first few meals

you were lacking complex carbs all over the show.. you need them to grow

lacking fruit and veg

not enough protein

can i suggest you read these articles

http://www.mealplansite.com/sports-bodybuilding-new-gain.aspx

http://www.mealplansite.com/sports-bodybuilding-lose-fat.aspx

ORIGINAL: loz_86
you should eat every 3 hours

Why?

Tonne of discussion on this, just wondered why you stick to it.

My posts are all my opinion and based on current knowledge/understanding.

to keep a constant supply of nutrients to my muscles
keep energy levels up
keep my metablosim going at a good rate
enable the digestion and utilisation of protein throughout the day
prevent stretching and bloating of the stomach
and just out of habit

ORIGINAL: loz_86

to keep a constant supply of nutrients to my muscles A large meal every 5hours would acomplush this also, as digestion is not instant of course.
keep energy levels up Shouldnt make a difference, assuming the foods we'rent all high GI or powdered and digestion was slow from complex/mix of fat-pro-carbs
keep my metablosim going at a good rate The big meals vs small meals seems to have no impact on metabolic rate
enable the digestion and utilisation of protein throughout the day As large meals would slow digestion, protein would essentially be "drip fed" into the body anyhow, so digestion would take care of this.
prevent stretching and bloating of the stomach This is one of the merits for sure, specially when bulking i will use a higher number of meals to avoid bloating/sick feeling
and just out of habit Fair enough, can be pretty tough going from 6 meals to 3 days...hungry seems to kick in 3 hours later without fail

Cheers,
RS.

My posts are all my opinion and based on current knowledge/understanding.

ORIGINAL: richsINS

The big meals vs small meals seems to have no impact on metabolic rate

i've read several studies that suggest the benefit of regular meals on dietary thermogenesis, insulin sensitivity and even fasting lipid profiles. i'm not an expert but they seemed fairly conclusive

thanks for reply and correction Loz_86 ill adds some veges and complex carb and follow the diet you edited for me.. =D
But for how long should i bulk for, for example 3 months 6 months?