Hey, diet help please
Hey guys. I am 28 years old, 13 stone, 6ft. I used to train 3/4 times a week religiously and then hurt my back and training partner then gave himself a hernia. Since then i have went weeks without training, maybe trained once a week etc. Been a complete shambles for about the last year and a half to be honest.
Anyways i want to get serious again now. My main query is about bulking etc. i was always trying to lean bulk. But over time i started to buy fitness mags and they are all really on about low carb diets all the time and fat loss/muscle gain simultaneously. I thought this wasnt possible in most cases aside from newbie gains etc. I wouldnt class myself as a hardgainer but i do have to consume approx 3500 cals to maintain my diet and really ramp up the cals to gain. I dont agree with milk so only drink a few ml a day. I have lost alot of gd size and gained alot of fat (waist and chest) Im wondering about these low cal type diets but want to gain size so lean bulk? Unsure!
My diet at the min is quite carb heavy as i drop weight like a stone if i dont keep the cals up. Anyways this is the diet ive been eating when not properly training and i quess would be my starting point for a new diet
7am 200g oats, 500ml water, scoop of whey and splash of cod liver oil
10am 100g (wholemeal)pasta can of tinned tuna, lettuce, tomato, mushroom, light saladcream
10am-1pm Sometimes a protein shake when i remember (sorry)
1pm 100g pasta can of canned tuna, vegs again and salad cream/french dressing
1pm-5pm Sometimes protein shake (sorry - just the truth)
5pm handful of dried fruit/nuts 4 slices wholemeal bread with egg or bacon or ham filling
6pm spuds/meat veg dinner
8/9pm 200g oats 500 water and a scoop of whey
10.30/11.30 tub of cottage cheese
roughly 2/4 litres of water a day
Sorry for random layout. Am i going to carb heavy?? All comments and critisicms welcome. Thanks, Stevie