my diet for gaining muscle?

[lukef96]

hiya im 18 and 10 stone nd have been workin out for a year and a half now, and im nt seeing the results that i want so ive done some research and sorted out my diet and ere it is any suggestions to make it better will be helpful


MY DIET

Breakfast
Bowl of bran flakes with semi skimmed milk
3 egg whites
2 scoops of whey protein

Mid morning snack
Apple
120g of chicken
2 scoops of whey protein

Lunch
Orange
Chicken sandwich
Tin of tuna
2 scoops of whey protein

Before and after workout
2 banana’s
Pasta with chopped tomatoes
Tin of tuna
3 scoops of whey protein

Dinner
Steak/fish or chicken
Potatoes
Vegetables/ salad
Rice
2 scoops of whey protein

Before bed
Ryvita with cottage cheese
Fruit
2 scoops of whey protein

Throughout the day
Peanut butter
Yogurt

Supplements
Creatine
Whey protein
Amino acids
Glutamine

 

[barnzy7]

Take out the whey protein where ever you have chicken or tuna. Its over kill and most that will go to waste or stored as energy. So just stick with the chicken and the tuna at the meals. The rest looks good though.

Def. get a multi-vitamin.
I would also pick up some fish oil and flax seed oil as well. Those both come in gelatin pills.

I'm assuming your trying to gain weight right? What is your height and weight? and what do you want to get to? I don't know what stones is, if you know lbs or kgs that would help.

16 scoops of whey along with all the other protein your getting over too much. Thats more than 300g of protein just in the whey, along with a ton of cholesterol depending on the quality of what you have. You will have the shits like crazy.

 

[lukef96]

yh ive got some fish oil aswell

yh my aim is to gain weight atm im 63 kg and im 5 "10"

only reason i put that much whey into the diet was bcuz i saw it on a website

fnx 4 da reply

 

[lukef96]

done some more research and this is my new diet tell me what you think

MY DIET

Breakfast
3 wholemeal bread
6 egg whites + 2 yolkes
1 scoop of whey protein

Mid morning snack
Apple
Tin of tuna

Lunch
Orange
Jacket potato
20g of cheese
10g of butter
100g of turkey

Before workout
Pasta with chopped tomatoes
Apple
After workout
Banana
2 scoops of whey protein

Dinner
Steak/fish or chicken
Potatoes
Vegetables/ salad
Brown Rice

Before bed
Ryvita with cottage cheese
Fruit
1 scoops of whey protein

Throughout the day
Peanut butter

PROTEIN 310 g CALORIES 3900 FATS 72g CARBS 560 g

Supplements
Creatine
Whey protein
Amino acids
Glutamine
Multi vitamins
Fish oil

 

[APW]

This is what i would do

3 solid meals
3 liquid meals

each meal aim for 50 g protein 15 g good fat 50 g complex carbs
for eg.
8 z chicken 20 g almonds 1 cup white rice
or
50 g whey protein 2 tbsp peanut butter 50 g waxymaize

You should stick to this diet and you can cheat here and there
Thanks
John

 

[iangibson]

Diet tips? anyone

Thx for the post. Would you alternate solid and liquid meals? Im in search of a simple diet and ofcourse my goal is to add about 15lbs. Im 5'11 160lbs so unfortunatly im an Ectomorph body type and never had to worry about what i ate with gaining weight that is. So Im going to start my program tomorrow. According to the chart i need to intake about 3000 calories. If anyones seen the latest muscle fitness mag the "gain 10lbs" workout is what im going to stick with it seems to be pretty intense. Ive workout pretty hard in the past and could only achieve a very ripped body not gaining much weight. Any tips or diet suggestions would be greatly apritiated.

 

[APW]

yes alternate solid and liquid meals..if u feel hungry throw in an extra healthy meal of protein and fat

 

[lukef96]

just about to end week 8 of my program currently at 168lbs so in 8 weeks ive gained 31.5 lbs which im very happy about but nw i feel i have 2 lose some body fat and basically tone my body up, any seggestions on where 2 start thanks
luke