Just starting my diet - take a look

[boltsmidgets]

Morning all,

So starting today im embarking on a 12-week programme at the gym to gain 2-3kg and lose the fat around my belly. Im 27 years old, about 6ft tall and weight 72kg. Obviously very light for my age/height and with playing rugby i really do need to bulk up.

I've put together a "diet plan" for one day but this will probably be my plan across most days because im struggling with ideas ( alergic to seafood - doesnt help my cause! ) and would like your thoughts/ideas.

Goal: Gain 2-3kg and lose the fat around belly in 12-weeks. Gym sessions will consist of 1hour sessions 4-5 times a week. These will 90% be weight based training sessions.

7am - Museli cereal ( 1 cup ) with fruit plus a cup of tea with no sugar ( can change this to a protein shake? )

10am - two slices of wholegrain bread toasted with butter ( or jam, recommendations? )

12pm - two whole grain slices of bread filled with lettuce, carrot, beetroot and ham plus a protein shake ( was thinking i can do alternative days with instead of the sandwich i can do 2 chicken breasts with salad and protein shake )

2pm - Gym for an hour then protein shake and a peice of fruit or fruit salad from tin

6pm - 2 chicken breasts, salad broccoli

Snacks during the day: mixed nuts and fruits - dried apricots

What do you think? your help would be GREATLY appreciated.

[rapz]

whats your maintanance cals looking like bro? with all the food listed above, are you eating enough?? plan doesnt sound too bad, i would add in some more protein and fats with all of your meals. throw in some red meat here and there, cottage cheese, eggs etc dat good source of protein and eat dem carbs up , remember your tryna put on weight. just on a personal note, i only have 1 or 2 protein shakes max daily, only because for me it becomes a bit costly after a while, but each to their own, if ya can afford it go hard!! :pfft:

Sounds like you have a solid plan/commitment to hitting the gym 4/5 times a week. anyway its trial and error bro do what works for you but def get some more food in there. Keep an eye on the scales and mirror to make sure your making progress and adjust from there. good luck!

[boltsmidgets]

see, thats how new i am to this.

Maintanance cals?

I dont know if im eating enough or not. Like i said, im starting this 12-week programme today. Prior to this i was eating 'ok' and hitting the gym 4-5 times a week without seeing results so i really need to get this eating right and hope the gym takes care of itself, if that makes sense.

I picked up some lean, diced up red meat last night for stir fry dinners - im assuming that will work?

At this point in time, money isnt a big factor in this as i want to go hard and get this sh*t done so if im buying more protein powder, so be it.

[rapz]

see, thats how new i am to this.

Maintanance cals?

I dont know if im eating enough or not. Like i said, im starting this 12-week programme today. Prior to this i was eating 'ok' and hitting the gym 4-5 times a week without seeing results so i really need to get this eating right and hope the gym takes care of itself, if that makes sense.

I picked up some lean, diced up red meat last night for stir fry dinners - im assuming that will work?

At this point in time, money isnt a big factor in this as i want to go hard and get this sh*t done so if im buying more protein powder, so be it.

good man!! a good start and read would be to head over to the resources TAB just to the right hand side of the page --------------------> its got some good info and a calculator. There is quite a lot to take on board in regards to nutrition but this will give you what you need to know about the basics i.e. caloric intake, macros etc.

I'am no professional nutritionist by any means but by a bit of reading and asking quetions i have developed a good base of knowledge. It is hard to answer someone if they ask "if i eat X will this = Y?" there are differing factors (e.g age,height,sex, activity levels) with each individual in accordance with what foods, calories one needs in order to lose/maintain/gain mass.

In your case bolts, you are wanting to gain a bit of weight, obviuosly lean mass of course :pfft: , firstly workout how much cals you need to maintain, then of course the cals required to gain some weight. Is it necessary that you achieve this in 12 weeks? i only ask because gaining weight (muscle) and losing fat can be a tuffy and sometimes can be a bit more of a longer process, but is definitely achievable.

anyhow enough jabber from me, go ahead work it out and there are plently knowledgable people on here that will know a huge amount more than i do so hopefully they chime in soon! :wink: