at the moment i am trying to gain muscle my diet is usually as follows:
breakfast 7.00:
100 grams muesli with yogurt and skim milk
piece of toast with tomato or Vegemite or scrambled eggs
protein shake containing 1 banana, 350mls skim milk, 30-40 grams of protein
10.30:
salad sandwich with veggie loaf(soy product) or beef/chicken
piece of fruit
1.00:
peice of fruit, sometimes cheese roll
3.30:
heres my problem, i usually eat i piece of fruit, but after reading i have realized i need more before a workout (i workout at about 4 or 4 30), what can i have that can be effective in half an hour to an hour???
after workout: another protein shake
dinner 6.00: usually a piece of steak/chicken and 4 servings of veggies or tomato based pasta with salad
8.00: piece of fruit maybe some low fat ice cream or yogurt(hardly ever) then bed
i am drinking about 4 litres of water a day aswell, can anyone answer my question and point out other problems with my diet?
Simple answer bro eat more food your eating lie a bird if looking to gain
Pre work out a protein shake something with simple carbs like Surge to have you ready and rolling for the w/o, maybe more during or a dillute carbs drink, more after and food On all those meals MORE FOOD
DRop the veggies burger etc and have well something with an impact or have 2-3 of those add nuts, eggs, etc
If wanting to gain the eating can be as hard as the lifting hell harder at time
Well, that doesnt look like the diet of somebody who is trying to gain weight, and remember, thats what gaining muscle is all about. Im not saying you turn into a fat slob (Mykayl) but when you are gaining muscle its all about excess calories and busting your ass in the gym.
This just doesnt look like its enough food. What is your current weight ? and how many calories are taking in a day ?
Also, what is are your workouts looking like ? When you are bulking you needs the calories, but they arent worth a damn if you arent busting your ass in the gym.
thanks for the advice, i currently weigh bout 152 pounds, and im going to the gym 5 days a week, i think my routine needs a hand aswell
all exercises are 3 x 8-12, but i am considering 4 x 8 whats better?
monday:
biceps/triceps, usually 4 exercises on my biceps (curls, hammer curls, incline, preachers) and 3 on tri’s(Cable Pushdowns, lying extensions, overhead extensions) (mainly because my arms are tiny)
tuesday:
pecs, back, 3 exercises on pecs(bench, incline dumbells, flyers), 3 on back (pulldowns, Dumbbell Rows, Cable Rows)
wednesaday:
shoulders (military press, uprows, flyers ) and legs (calf raisers, leg press, sqauts), 3 on each, and then shrugs for traps
Read up on some of the authors on the site. I’m a fan of Waterbury’s programs myself. That being said, select one and stick with it. If you follow something with consistency and eat regularly you will make solid progress. Best of Luck!
Your diet seems a bit fruity to me (no pun intended). Fructose ain’t gonna build you muscle. Replace a couple of your fruits with cans of tuna or something with proteins in it. Fruits are good, proteins are better.
You should get yourself on supplements. They make a difference. Stick to the basics. Nothing fancy; That said, my staples are protein shakes, creatine, ZMA, linseed and fish oils.
Five times a week is a big too much. If you’re really busting your ass in the gym and having anything close to a life outside of it, five times a week is a tad overdoing it. Of course, I’m talking about someone who comes out shaking from the gym. Safest bet would be every other day to allow for proper recovery.
And of course browse thru the stupendous amount of quality articles around here. The nutrition section is very rich.
[quote]S.T.P wrote:
thanks for all your help, ill trade mone of my snacks from fruit to something with more protein in it.
i was also considering taking creatine in my shakes, adding 5g each time, do you recommend this??
also should be taking 2 shakes on days i dont workout?? and should i lower my calorie intake??[/quote]
Lower your calorie intake? Did you actually READ the responses given to you or did you just close your eyes and think really hard about what you would like to hear? You eat like a bitch. I know, your first response is to think I wrote, “your eating habits are great!!”…but I didn’t.
[quote]S.T.P wrote:
sorry, i meant should i lower my calorie intake on rest days?
and can someone answer the other question to?[/quote]
No, you shouldn’t lower your intake on non-training days at your stage of training. Your body grows on those days off and you can’t predict when your body is going to need the most fuel. Your goal is to make sure there is an excess of nutrients available for that growth at all times, not just on days you train.
I could understand a trainer who has lifted for years approaching training that way when DIETING if they had their caloric intake worked out that closely, but you aren’t advanced.
As far as creatine, I would recommend you get a handle on eating alone first before you rely on ANY outside influence. It is the most important aspect of training and is what will separate those who actually make progress from those who play around and look the same or worse from year to year.
You don’t need creatine right now. You need to learn to grow by eating enough to promote it. You haven’t even gotten that down yet.
My first impression of your diet is that you’re worried about getting fat. First of all, I’d say it’s rather obvious you don’t know what gets you fat, second of all, the only way you’ll get fat while really busting ass in the gym, would be by eating half a pound of deep fried chocolate five times a day, and wash it down with a few gallons of cola. (Yeah, I’m exaggerating, but you get the point).
Right now, you weigh next to nothing, and restricting your calories should be the last thing on your mind.
Now since I’ve chimed in with the more wise patrons here, it’s time to mention the last thing I was wondering, is your last meal at 8PM, and when do you go to bed? Have you considered eating 200g or so of some cottage cheese right before going to bed?
sorry i meant to write meal, can u recommend anything besides the cheese?
[/quote]
That would depend on your current stats, your metabolism, and your goals. There is no flat recommendation for all people regardless of how many people keep throwing “cottage cheese” at every poster. If you have a faster metabolism, more calories before bed is not going to kill you. The question becomes more what CAN’T you eat.
Eat 3 pounds of meat a day (and not chicken breast fillet, I mean REAL meat, with fat on it) and keep the starchy carbs and sugar to a minimum (occasional breakout here is OK). Eat as much fruit and veg as you can handle, with as much variety as possible.
Forget about the protein shakes etc. If you need a snack, cook up a batch of hamburger patties and carry a few with you, or eat some nuts.
