Hi,

I am a brand new member to this forum and would greatly appreciate any advice given to my self regarding my diet.


Meal 1

25g almonds, 48 grams whey protein, 2 egg whites, 350ml of water and 100g of oats which I blend and drink. After a couple of minutes I will have 250ml of pure orange juice.

In between my 1st and 2nd meal I will have a shaker full of water.

Meal 2 ( roughly 2hrs later)

50g of brown rice and 100g cooked chicken fillet breast and a shaker full of water.

Meal 3 ( roughly 2hrs later)

50g of brown rice and 100g cooked chicken fillet breast and a shaker full of water.

Pre- work out drink (N.O. EXPLODE) 2hr 15m - 2hr 30min after meal 2.

Train 2 body parts between 1hr and 1hr 30 min. Then cycle for 20min to 30min at speed 1 and keep it on 90rpm. Finish off on stomach (sit ups). I try and get out of the gym with in 2hrs.

I roughly consume 2 - 3 shakers full of water whilst training.

Post work out drink (Cell mass)

20 minutes later 48g of whey protein and 60g of glucose.

Meal 4 (45 min to 1hr after training)

50g of brown rice and 100g cooked chicken fillet breast plus a shaker full of water.

Meal 5 ( I only have it some times depending on how late it is. I will have it latest 9pm and it has to be 2hrs after my last meal)

Meal 6 (just before bed)

50of almonds, 24grams of whey protein and 200ml of water.

I think im consuming 2907 calories a day.

This is my routine on training and non training days.

I have been training for 3 years soon and have put on some muscle and size but I have been stuck on 13 stone for ages. I do train really hard and keep it intense and spend alot of money on food and supplememnts but im still finding it hard to gain some quality muscle. Im 5.11, 24 yrs old and as mentioned before 13 stone and consider my self to be a hard gainer. Could some one please give me some advise and help me tweek up my diet with out it costing me too much. I do have a few more questions of the top of my head.

(1) Should I class my last drink of the day as a meal?


(2) Should I mix my last drink of the day with skimmed milk or stick to water?

(3) Can stress stop me growing?

(4) Once every two weeks I might have literally a 4 - 5 burns on a joint. Can this have a negative effect on my body from growing?

(5) I might also smoke half a cigarette a week or every 2 weeks. Does this have an effect on growth?

(6) Can relasing my self through sex also have an effect on my growth?

Thank you if you reply to my message and I will be greatful to any advice.

Kind Regards

Jugbir Singh

Post work out drink (Cell mass)

20 minutes later 48g of whey protein and 60g of glucose.

What's in Cell Mass?

(2) Should I mix my last drink of the day with skimmed milk or stick to water?

Either/or. I'd choose milk myself.

(3) Can stress stop me growing?

Potentially yes.

(4) Once every two weeks I might have literally a 4 - 5 burns on a joint. Can this have a negative effect on my body from growing?

On the day maybe, long-term it will make minimal difference.

(5) I might also smoke half a cigarette a week or every 2 weeks. Does this have an effect on growth?

No.

(6) Can relasing my self through sex also have an effect on my growth?

No.

Now with PM's enabled!

I don't see an obvious source of omega-3 fat in your diet. See http://www.muscletalk.co.uk/m_2695743/mpage_1/tm.htm#2698563

Eggs Article
Fats Article
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Where are the Omega-3 fats?