Plz help see if my nutrition and exercise plan is correct?

[max278]

Hi Guys

I started training two months ago and wanted to make sure i am doing things correctly.

i am trying to gain 10kg muscle and wanted to know if my diet and exercise plan is correct could you please help? currently i weight is 71kg with 20percent body fat

My diet is is around 2600 cal with 40 protein and 40 carb

Breakfeast Porridge in water half cup

protein scope

piece of fruit

Morning tea

can of tuna 200grm two slice wheat bread.

lunch

chicken breast two slice wheat bread

cup vege

afternoon tea

chicken breast two slice wheat breat

after workout

30grm whey

Dinner 150grm chicken breast two slice wheat bread cup of vege

before i sleep flaxseed oil mixed with scope of whey protein.

My EXERCISE PLAN IS

Monday chest/tri

tuesday 20min cardio morning

wednesday legs/shoulders

thursday off

friday back/ bic

sat off

sunday off

any advise will be great thanks guys

[deeepsouth_nz]

Need at least 4000cals in my opinion and your bodyfat is far too high to start with - I would doubt you can get a clean 10kg of muscle if your bf is at 20% already....I would try and drop as much as poss and see what you're left with....

[keats]

Need at least 4000cals in my opinion and your bodyfat is far too high to start with - I would doubt you can get a clean 10kg of muscle if your bf is at 20% already....I would try and drop as much as poss and see what you're left with....

Got any diet suggestions or a posted diet mate?

[mark4351]

Need at least 4000cals in my opinion and your bodyfat is far too high to start with - I would doubt you can get a clean 10kg of muscle if your bf is at 20% already....I would try and drop as much as poss and see what you're left with....

I'm not an expert and perhaps it was a rare case but i found that while i was "overweight" i found it much easier to make progress than once i had lost weight. I think there is a diminishing rate of return? The fitter you get the harder you have to work for the same amount of gain??

[deeepsouth_nz]

There is a diminishing rate of return with anything you get better at and as you get closer to reaching your 'genetic ceiling' but the guy has only been training for two months and his body seems much more adept at storing fat at this point in time. In my experience, most people need to lose the excess fat and improve body tone and then the real muscle growth will start....maybe only needs to get down to 12-15% to start with.