desperately need to build weight
I bought some weights and a bench about a month ago and I'm following a 3-4 day/week workout plan. I have been avoiding food rich in refined sugars and saturated fats and instead going for more protein rich food (chicken, pork, beef, fish, prawns, etc...).
I am quite thin (though I have abit
of a tummy) and I'm most probably underweight - I currently weight at 56kg and I'm around 1.67 m tall.
I really need to put on some weight and muscle AND, ideally, get rid of the little bit of tummy I have.
My workout is
Sat & Sun: Rest
I sometimes do a little (15 mins) cardio on my rest days.
On a typical day this is my diet:
Wake up (this could be anytime from 8.00AM-10:00AM): bowl of oats with 250ml skimmed milk, scoop of whey protein, few raisins and one banana. This keeps me going till noon.
12:30 - Lunch. This could be chicken breast in two wholemeal buns with tomato, or beef with rice and veg, or pasta with meat bolognese.
15:00 - Mixed nuts (not salted and not roasted)
16:00 - Apple or low-fat yoghurt.
19:00 Stop workout, have scoop of whey protein with water.
20:30 Dinner. This could be fish with veg (inc. one roast potatoe or coucous), or pasta with veg (unless I had pasta for lunch), or lean pork sausages with baked beans and one tomato, or chicken with broccoli/baby spinach leaves and other salad.
Midnight: Whey protein with milk then off to sleep.
I don't take cheese (no cottage cheese!) or eggs (unless they are with pasta carbonara sauce). I am Mediterrenean so I will eat lots of tomatoes and one plate of pasta every 1-2 days heh Pasta will sometimes be wholeweat, sometimes durum wheat.
Now I know that I should eat more which is why I just bought me MRP. I have also bought a differet kind of protein (http://www.myprotein.co.uk/bulk-powders/protein-powders/instant-milk-protein/): Instantised Casein - as I heard that this is more suitable than Whey Protein to have before going to bed as its more long-lasting.
Can you folk suggest which protein powder I should take and when? ... on workout days and on non-workout days?
What about my diet? When should I fit in a MRP? Some diets tell you that you should have one in the morning but my huge morning bowl of oats really fills me up. Maybe I should take MRP in the afternoon?
What about my diet on non-workout days?
So many questions ...
Thanks for your help and sorry for the long post.