my mass gaining diet

[joel]

just wanna know if im doing it right...

i weigh 72 and wanna get to 80 with out much body fat

7am - 1 1/2 cup of rolled oats with protein mixed in, 2 weet bix, 2 pieces of whole meal toast with peanut butter, glass of water

10am - 3 scoops of mass gainer protein (100g carbs, 60g protein), and apple

lunch - 2 sirloin steaks with fat cut off or chicken breasts, 1 cup of wholegrain pasta, or salad, and banana

3pm - 2 sandwiches with chicken breast or roast beef, yougurt and a orange.

5.30 - protein shake 30min before workout

7.30 - another mass gainer protein shake after workout

8.30 - 2 steaks or chicken breasts, and salad

thats most days anyway

im guessing thats about 250g protein and about 300g carbs....

[mike27]

eat more complex carbs, less protein

too much protein will fill you up and mean you wont feel hungry to get the carbos in.

breakie... just have more oats and dump the toast, have 3-4 eggs here

have meals instead of shakes. except for pwo, keep that as a shake

do you have good fats too? drink 3-4ltr water per day? 8hrs sleep EVERY night!

[mike27]

at 3pm.... if ur workout is at 6pm... drop the sammies and have some complex carbs like rice or pasta. even oats again! and some protein and fats too.

[joel]

cool cheers man will do, i dont really have any good fats to be honest only peanut butter if that counts lol, what do you recommend for good fats? and yea i always get 8-9 hours sleep in and have 4 750ml bottles of water a day, thanks for the help mate

[joel]

also on the rest days should i still be eating the same amount? or drop some of the carbs?

[rovr4on]

good fats = advocado, fish oil tabs, peanuts butter, almonds etc

[mike27]

on ur non-training day... u wont be having the pwo shake. quess you could eat a little less.

although i try and eat just as much on my rest days too, keeping the nurtients,energy avalible to provide growth.

im not exactly sure on this sorry.

are you taking any supplements?

fish oil caps may be worth looking at? their cheap! same as a good multi-vit and mineral just as a back-stop

definatly not a 'need'. if you have plenty of fruit and vege every day, then you'll be covered! :nod:

[joel]

ok sweet cheers, iv tried a couple pre workouts like super pump and jacked but i found it got my heart rate up to much so thought it may be no good for bulking, i was on a creatine called cell mass and got a few strength gains, but other then that just protein...

k sweet ill get some almonds and keep having the peanut butter then, olive oil aswell aparently aye? i have been meaning to get a decent multi vitamin any will be good im guessing?

again thanks for the help

[rovr4on]

id consider some oats or complex carbs (low GI) in your post workout meal, as that is possibly your most important meal of day and carbs are essential for muscle growth as well as fats. If this turns out to be too much carbs, decrease carbs portion size with meals, and make sure your having some good fats with almost every meal. Protein, I don't think you want more than 150g per day to be honest. Make sure your having 2-3 eggs a day =) good source of a different protein and fats.

[joel]

allgood man thanks, ill have to start eating some more good fats then, i used to have oats for my post workout meal but i started this new protein that has 100g of carbs so i thought i wouldn't be necessary, and yea ill be making a shake in the morning from now i think with a few eggs, milk, oats, berries and banana

[mike27]

the carbs in ur pwo shake wont be as good as a good load of oats or rice!

have ur pwo shake as u leave the gym, then eat ur pwo meal when u get home

breakie shakes are great! i used to eat those

oats,milk,flax oil,bananas,frozen berry mix,yoghurt,chia seed.

make sure you eat every meal too and stick with it every day! :nod:

[legacy]

just wanna know if im doing it right...

i weigh 72 and wanna get to 80 with out much body fat

7am - 1 1/2 cup of rolled oats with protein mixed in, 2 weet bix, 2 pieces of whole meal toast with peanut butter, glass of water

10am - 3 scoops of mass gainer protein (100g carbs, 60g protein), and apple

lunch - 2 sirloin steaks with fat cut off or chicken breasts, 1 cup of wholegrain pasta, or salad, and banana

3pm - 2 sandwiches with chicken breast or roast beef, yougurt and a orange.

5.30 - protein shake 30min before workout

7.30 - another mass gainer protein shake after workout

8.30 - 2 steaks or chicken breasts, and salad

thats most days anyway

im guessing thats about 250g protein and about 300g carbs....

I went from 70kg to 78 in 3 months. Gained maybe 2kg of fat, if that.

Was having 160-180gm protein a day, plenty of fruit and veges, peanuts, rice and tuna. Drinking 3-4 litres of water a day.

Hope that is of some small help to you.

Training 4 days a week. Monday,Tuesday,Thursday,Friday. Very little cardio.