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After some help with my diet!

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Butcher2
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2006/07/11 21:27:45 (permalink)

After some help with my diet!

Hi

I'm 21, about 12 and a half stone and about 6'

I started going to the gym a few months back and for about the past 10 weeks have been doing franki's mass building routine. I have seen some strength gains and think I have also seen increses in my muscle size. I appear to have put on about 3kg since starting but cannot be sure of this because I didn't bother to weigh myself before I started! doh!

I have learnt a lot during the 10 weeks and think my technique for most exercises is now very good. I am looking to put on muscle mass and think although I have seen some results but think I could be doing much better with a better diet. Below is a rough guide to what I currently eat

7:00am Corn flakes with semi skimmed milk
10:30am 25g whey in water
1:00pm Chicken cesar salad (1 chicken breast), wholemeal tuna or ham sandwich with lettuce and low fat mayo
6:00pm evening meal, usually chicken breast, rice or potatoes and veg
7:30pm 25g whey in water

I also drink a lot of water throughout

I train on a Monday, Wednesday, Friday

I understand that my diet is probably laughable for someone who is trying to bulk so any help would be greatly appreciated and taken on board.
#1

3 Replies Related Threads

    themacro
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    RE: After some help with my diet! 2006/07/11 21:39:27 (permalink)
    Don't worry about it; these boards and the members are here to help! Better to ask about something and get it sorted than continue doing it and getting frustrated.

    One thing you need in this diet is more protein! You should be getting about 1.5g protein per lb of body weight. 12.5st = 175lbs x 1.5 = 260g protein per day.

    You need protein first thing in the morning as well. Maybe have a protein shake with your breakfast or have some boiled eggs/egg whites with some wholemeal bread/porridge oats and fruit - this gives you protein, fast acting carbs in the fruit and longer acting carbs in the wholemeal bread/oats.

    There's a 5 hour gap between lunch and your evening meal. Try sticking in maybe some chicken pasta or a tin of tuna or another protein shake; ToxicToffee has suggested a recipe for a protein shake on one of the other boards.

    Also, try having 50-60g of whey in each shake.

    Don't neglect EFAs. Have some oily fish. You'll find chicken gets very boring very quickly and you'll be glad of the change.

    You need to keep monitoring how much your eating. If you put on excess fat (and I stress excess, as some fat will be put on during a bulk), maybe cut down on the calories. If you're not making gains, then up the calories by about 200, monitor and adjust if necessary. It takes a while to get it right.

    Have a read around at other people's diets and the other info on the boards for ideas and more info.

    Hope this helps.
    post edited by themacro - 2006/07/11 21:44:12
    #2
    Butcher2
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    RE: After some help with my diet! 2006/07/12 08:25:38 (permalink)
    Thanks for the reply, I had been looking at ToxicToffee's diet as illustrated here: http://www.muscletalk.co.uk/article-mass-gaining.asp

    It appears quite practical for me as is still leaves in a normal lunnch and evening meal. I'd have to leave the eggs in the morning as I can't stand them and am I right in assuming that the drink at 18:00 is just applicable on training days?

    I was just wondering as that is aimed at a 160lb guy and I'm more like 175 and would be removing the eggs in the morning so would anything else need to be substituted?
    #3
    themacro
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    RE: After some help with my diet! 2006/07/12 15:13:50 (permalink)
    I know egg whites can be a bit rough! Maybe try having some tuna in the morning.

    The diet as it is should help you put on a good bit of weight, as it is a lot higher in protein and calories than your current diet. Try it for a while and you should see results. If you feel you need to add in more protein, maybe have more chicken/beef/tuna in each meal or increase the amount of whey in each protein shake. Drinking skimmed milk with meals can also sneak in a few cals & some protein.

    Yes, I do think the 18:00 drink is PWO.

    Diet is a tricky one to get right, as everybody's body is so different. Keep monitoring it and make changes accordingly. Any questions, fire them up and someone will be able to help.
    #4
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