Improvements on my Diet

Diet and Nutrition
1

I’ve been following this diet for a few months now and I was wondering what you guys think I could still improve on my diet for better gains. My goals are to gain some more muscle/strength. I’m not really concerned about fat gain, more about putting some weight on.

Height: 1.80m
Weight: 81 kg
Bodyfat%: No idea, but abs visible.

Diet

5 large whole eggs
1.5-2 cups oatmeal measured uncooked
half tbsp peanut butter

150 grams tuna
large apple

chicken breast 150-200 grams
3 slices WW bread
or
2 egg whites
200 grams salmon
1 cup brown rice measured uncooked
200 grams broccoli

150 grams tuna
large apple

150-200 grams chicken
200 grams broccoli
cup of brown rice
2 whole eggs

500 grams cottage cheese
handful of nuts

PWO I mostly have 2 scoops of protein mixed in water

So if you guys have any comments please tell me.

Thanks

2

Beef?

I don’t know how you can eat that much tuna.

Looks good otherwise, but you may want to consider more diversity in your protein sources.

3

How old are you? How active are you? How strenuous and how often do you work out?

Also, you said you want to put on size and not worried about fat. So why do you mix your PW drink with water? Put some carbs in there. Ideally, buy some Surge and use that. I promise that once you try Surge you won’t want to work out without it ever again.

4

[quote]allenkt wrote:
How old are you? How active are you? How strenuous and how often do you work out?

Also, you said you want to put on size and not worried about fat. So why do you mix your PW drink with water? Put some carbs in there. Ideally, buy some Surge and use that. I promise that once you try Surge you won’t want to work out without it ever again.[/quote]

I’m 20 years old and workout 4 times per week. Also play tennis, mostly twice a week. Surge is kind of hard/expensive to get when you live in Europe, so I’ll probably add some dextrose in there to get the PWO carbs.

Workout is something like this:

Day 1
Squats 6 sets 4-6 reps
Leg Press 4 sets 6-8 reps
Leg Extension 3 sets 15 reps
Standing calf raise 5 sets 8-10 reps
Narrow grip dips focusing on triceps 4 sets 6-8 reps
close grip bench lockout 6 sets 4-6 reps
sometimes skull-crushers or tricep pushdown 3 sets 15 reps
Abs

Day 2
Chins 6 sets to failure
Dumbbell row 4 sets 8-10 reps
Seated cable row or chest supported row 12,10,8,6
face-pull 3x15
Hyperextension 3 or 4 x 8-10 reps
Abs

Day 3
Flat bench with barbell or dumbbells 6 sets 4-6 reps
Incline or wide-grips dips 4 sets 8 reps
Cable or dumbbell flies 3-4 sets 8-10 reps
Alternating bicep curl 4 sets 6 reps
Hammer curl 4 sets 10-12 reps
Abs

Day 4
Conventional deadlift 6-8 sets 3-4 reps
Leg curl 4 sets 6-8 reps
Seated dumbbell press/standing military press 6 x 4-6 reps
Front raise with plate or dumbbells 3-4 sets 10-12 reps
Lateral raise with dumbbell or cables 3 x 10-12
Shrugs 5 x 5
Abs

All those sessions take me about 90 minutes, including 15-20 minutes of abs.

5

[quote]boyscout wrote:
Beef?

I don’t know how you can eat that much tuna.

Looks good otherwise, but you may want to consider more diversity in your protein sources. [/quote]

Beef would be good, but I have trouble digesting it so I don’t have it that often.

Also, eating the tuna just became a habit to me, so that’s not really a problem.

6

Bit too much volume on the training there dude for my liking. To each his own though.