help me please? nutrition to gain 10kg muscle anyone?

[max278]

Hi i have been training for 2months now and was wondering if my diet was correct. my current weight is 71kg and about 20percent body fat. i want to gain 10kg lean muscle.

could you please advise if my diet is correct for this goal?

2600 cal 40pro 40 carb

work out 4 times a week

morning

oatmeal half cup with water

protein scope

piece of fruit

morning tea

tuna 200grm two wheat breat

lunch

chicken breast two wheat breat 1 cup vege

afternoon tea

chicken breast banana

after workout scope protein

dinner

chicken breast

two slice wheat breat

1 cup vege

before bed scope protein tablespoon flaxseed oil

any advise would be great cheers guys

[1day]

start a journal and put up ur stats, ie trainin hight diet etc and mabe even sum photos as 10kg of muscle is not goin jump on u anytime soon, so atleast with all these facts u will get sum that will be able to offer u more help :wink:

[Pseudonym]

Gidday Max. The diet looks pretty good - you've got a reasonable number of meals, all with protein. As 1day says, 10kg of muscle will take time, so stick around.

[Matrix]

Mate, your missing the most important fast carb meal, Post workout!

Try starting with 1 gram of fast carbs per kg of body weight and add as you get heavier. Have this with your protein shake.

If budget permits, add creatine at a minimum.

Also as Android always mentions, as you get bigger, eat bigger, meaning make your potions bigger at each meal or add more meals per day.

Good luck.

[Truds]

What's the breakdown of your PWO shake? Are there any carbs in there? As Matrix said, you'll need some carbs in there for PWO.

Doesn't look like you're getting that much fats apart from at the end of the day. I'd probably try and get a few more cals from good fats (EFAs) in there too.

Good luck!

[Gym rat]

Plus you need some food as well to go with post work shake like a couple of corn wafers toped with tsp of jam plus the jam helps restore energy levels.

[musclenz]

Mate there is no diet that we can give you to put on 10kg lean muscle in a short time or we would be all on it. What you have to do is look at where you are now & set a goal that is attainable within say 4 months. To gain 10kg lean muscle you might need to put on 15-18kg of body mass. That is not really an option for you unless you are looking at a time frame of maybe a year or more. You are much better to look at making small increments of around 5kg mass over 4-6 months & at the same time getting a good daily food plan going that does not put on too much more BF. Its not really easy to give you dietary advice without knowing your body type, training program, intensity, cardio program, recovery & supplements you are planning to use. Unfortunately 2 months is only a blink of an eye in the game of BBing. It takes years of hard work to mold a physique that you are likely to be happy with. As often said "Its a Marathon, not a Sprint Race"