My diet

[Leo1984]

Hi guys, Im new to the forums and looking to gain muscle mass fast. Just needing help to see if my diet is sufficient for fueling my workout. I hit the gym 4 times a week just for added info. Any comments appreciated.

7:30am: breakfast bar + an up & go breakfast drink

9:30am: Protein shake, usually 2 scoops full plus a lot of milk

12:00pm: Lunch is usually pork and gravy roll, or chicken roll that has pineapples, lettuce, curried egg in it. And a fruit drink.

2:30pm: Protein shake

3:30pm: banana

5:30pm: Dinner, rice and assorted light meats

7:00pm: work out

After that im in bed by 10:30pm, but do feel like I can eat more.

[Adam F]

Leo you need to really list your Macros for your diet. Nobody reading this knows what caloric intake you are taking in, carbs, saturated fat etc. Also what is your height and weight?

[iuhoosiers]

Need more info like adam said. height weight caloric intake, protein intake, cardio (if any) etc...

[Leo1984]

hey guys, these are the known variables which i can state:

Protein Shake: 32.2g protein/38.2g carbs per serve

everything else I have absolutely no idea on how to calculate, no labels on mum's cooking you know what i mean.

Weight: 65kg
Height: 171cm

does this help? its really a question that cant have an exact answer but can be looked at by guesstimating?

[access]

I wonder how tall you are too? Seems at a glance and "guesstimate" you need more calories. I'm guessing your BF is pretty low. How old are you too?

[iuhoosiers]

Leo I hate to be a dead horse, but you are asking us to basically construct a whole diet for you, you aren't asking us to review your diet. I will attach my diet for when I was bulking look at it and see what you like and then we can go from there. It was around 220 grams of protein and 4000+ calories.

[Leo1984]

i do have a current eating diet, its the one on my original post, but its only entry level diet. Im still new to learning to eat like a horse, your diet is pretty big. Its definately an eye opener, thanks for posting up your diet as well I really appreciate you putting the effort in to help, very noob tolerant. Im gonna rep you up.

Im currently following this home weight training book, its pretty good but I cant follow its diet, so i made mine up based on that one. This is what it says.

BULK MUSCLE DIET

8:00am: 2 pieces of whole meal toast with butter and honey, 6 eggs with bacon and tomatoes, 300 ml of orange juice

9:00am: 3 bananas

10:30am: 45gm of protein powder with 600 ml milk

12:30pm: 500gm beef steak with salad and a glass of red wine

1:30pm: 3 bananas

3:00pm 500ml of milk

4:00pm WORKOUT

6:20pm: 45gm of protein with 600 ml milk

8:20pm: 500gm steak with 500gm vegies and a glass of red wine

10:00pm: 500ml of milk, 500gm can of baked beans

I cant all of this, I'll feel sick, i've tried to come close and just get full quick.

[Leo1984]

Originally Posted by access

I wonder how tall you are too? Seems at a glance and "guesstimate" you need more calories. I'm guessing your BF is pretty low. How old are you too?

171cms tall, 23 years old. yeah I have very very little body fat.

[sawadeekrob]

why you say that you can not follow that diet?

IMO that diet is perfect for building quality muscle fast.


If I was back where you are now and wanted to add muscles to my frame fast I would simply concentrate on eating as much meat as I could get into my stomach every sitting at the table or on the run. 1st get the meat and then wash the whole thing down with a protein shake.

I don't think anyone can give you a diet, and the only diet that will work is the one you make a comittment to follow. That said here is my diet right now for you to compare:

wake up-Protein shake (70g pro)
Breakfast- 500g chicken, vegetables and Prot shake

Snack-Aminos in water

Lunch - 400g Beef with vegetables, 1 apple and 1 Prot shake

PreWO - some chicken, Aminos

During WO - Aminos and Water

PostWO - 100g Whey Protein

Dinner - As much fruit I can eat with Chicken (about 4 Bananas and 500g Chicken)


Nightime Snack - Chicken and vegetables (whatever was left from cooking)

Before bedtime - Aminos and water


During nightime (wake up to pee) - More aminos and water


I weigh 190lbs and am 174Mts. 38 years old and also have very little body fat.

This was the only way I found to be able to bulk up without gaining too much bodyfat. See what you do with this!

[iuhoosiers]

I also had the same problem with filling up quick. So what I did is broke my meals up into 6 and the main thing is what sawa mentioned. GET PROTEIN! Meats, tuna, lean chicken. Find a meal that you like with high protein and just eat as much of it as possible. Also I have heard very good thing about calorie replacement meals ( ex. Muscle Milk) for weight gaining for people who don't put on mass very easily. GL with everything! P.s. I wish I had your problem I can eat a banana and gain 2 lbs but its really hard for me to shed fat.