The best food for gaining mass is beef. Its that simple. You however, do not have ANY beef in your diet. I am going to recommend something incredibly simple to you. This doesn't have to be difficult, and it is certainly not expensive.
Go out and find a sale on 90% lean ground beef. I don't know if you have a Wegman's grocery store near you, but they almost always have 90% lean beef for $1.99 per pound. If you don't have a Wegman's you will need to shop around.
Anyway, you just brown 12 oz of beef, crumble it up, put it in a collander, rinse it off with VERY HOT tap water and you will have 65g of nearly fat free protein with a great amino profile and creatine for less than $1.50!
Okay, this is pretty simple stuff. You are eating six meals every day. In meal two, three, four, and five I want you to eat 12oz of this drained and rinsed ground beef. In meals one and six I prefer to drink shakes. The morning shake is fast and nutritious in the morning and the shake for meal six can be taken right before bed.
On days when you work out you should have a PWO shake in addition to the six meals that you eat every day. The best PWO shake is often something that is very simple. You need about 75g to 100g of simple carbs and about 50 to 60 grams of whey protein. You can either mix whey with juice or you can mix whey with malto/dextrose powder. That is up to you. As long as you drink it right after you workout you are fine.
Another topic that I am going to discuss here is controversial, but I believe that you stay leaner while bulking if you stop eating carbs after 6:00pm. This would probably mean that you wouldn't eat and carbs in meals five and six in your plan. You would just eat them earlier in the day and after you workout which is when you need them anyway.
With all of that being said, this is the meal plan that I would outline for you. If you want to follow it...that is up to you. I personally believe that it will work pretty damn well. If you want to keep eating chicken and tuna that is fine too, but just know that you aren't going to make the same types of gains without eating beef.
Meal One
1 Cup Pasteurized Liquid Egg Whites
1 Cup Nonfat Milk
1 Scoop Whey Protein (I like ON Chocolate)
1.5 Cups Ground Oatmeal (use a coffee grinder)
Meal Two
12oz 90% Lean Ground Beef (drained & rinsed)
75 to 80g of carbs (from brown rice, oats, potatoes)
1 cup of whatever vegetable you feel like
Meal Three
12oz 90% Lean Ground Beef (drained & rinsed)
75 to 80g of carbs (from brown rice, oats, potatoes)
1 cup of whatever vegetable you feel like
Meal Four
12oz 90% Lean Ground Beef (drained & rinsed)
75 to 80g of carbs (from brown rice, oats, potatoes)
1 cup of whatever vegetable you feel like
Meal Five
12oz 90% Lean Ground Beef (drained & rinsed)
1/8 Cup Dry Roasted Almonds
1 cup of whatever vegetable you feel like
Meal Six
1 Cup Pasteurized Liquid Egg Whites
1 Scoop Whey Protein
1 Tsp Psyllium Husk Powder
***PWO SHAKE***
16oz Fruit Juice
2 Scoops Whey Protein
- - - - OR - - - -
3 Scoops Carb Powder
2 Scoops Whey Protien
With a diet like this it is important that you drink AT LEAST a gallon of water every day and preferably more than that. You should also consider drinking green tea during the day to help you process all the food and to help you speed up your metabolism a little bit. Also, you can stay leaner while putting on muscle if you do half an hour to forty five minutes of low intensity cardio every morning before breakfast.
You won't know whether or not it will work unless you try it out. I think that if you can force yourself to try it for a month that you will like the results.
rotein shack\50g dexterose(50 p;50 carbs)
but i sure took some of your other advices and give them a try..thanx alot
