Help diet please!

[xFluent]

Hello NZBB have just recently started hitting gym hard as of Jan this year before that it was on and off.

Im 6'1 75kg was hoping to start a new diet i am hoping to put on alot of muscle bulk with a good solid diet, at the moment i have a good solid gym routine set out but hoping for a good diet.

My diet at the moment i have tried to stock on the carbs, protein, and calories trying to get about 2500 a day. I have poridge or weetbix and a few slices of toast in the morning around lunch time i have a large can of tuna with bread salad and a banana and chocolate bar after that i normally go gym after gym have a protein shake "Muscle Technology Whey protein" and then for dinner i have either chicken breast, sirloin steak, what ever mum cooks and baked potatoes and salad and then sometimes desert ice cream etc.

Any help will be greatly appreciated and taken on board cheers!!

Levi.!

[nate225]

Hey Levi,

With a name like that you've got some "Big is Good" shoes to fill! :grin:

Good to see you're seeking advice. First obvious thing is at 6'1" and 75kg you need some weight on those bones! (That said at 16 I weighed 50 something!). Calories are going to be your friend, looking at your pic your metabolism is likely to be pretty fast so you're going to need more than 2500kcals (Rose is a good person to ask re: calorie calculators btw).

On top of eating anything & everything you can get your hands on (which at your age might be dictated by your folks?) you want to make sure you're getting enough protein to grow(Steak, lean mince, Chicken, Fish, dairy products etc). Try and add some more protein to your breakfast for a start (Milk, protein shake, yoghurt etc if you're not up for a meaty breakfast!!).

Subtle changes are the best way to go - drastic changes to your diet don't tend to be sustainable.

Good luck Levi & hopefully others will add their 10 cents.

Nate

[nate225]

Bro,

Just read youre doing 12hr days labouring! Change "add calories" to "add lots & lots of calories"!!!! :nod:

That said you shouldn't require any cardio to stay lean!!

[xFluent]

Heya nate yea just looking out, your correct! my metabolism is hella fast has been all my life so bit hard putting the callories on body fat isnt a problem for me just melts of lol but would rather it just stay so i can bulk is it true that i need body fat for my muscles to develop and get bigger? or can my muscles just grow of the protein that i am feeding it? cheers mate

Levi

[nate225]

Heya nate yea just looking out, your correct! my metabolism is hella fast has been all my life so bit hard putting the callories on body fat isnt a problem for me just melts of lol but would rather it just stay so i can bulk is it true that i need body fat for my muscles to develop and get bigger? or can my muscles just grow of the protein that i am feeding it? cheers mate

Levi

To put it in an overly simple way -

If you eat more calories (from food and supplements) than your body can burn up you will put on weight. Eat less than this you will lose weight.

When you want to put on muscle you need to be eating more than your body is using up to get through the day - that is it has some left over to build either bodyfat or muscle up.

If you are eating more than you need and you are eating enough protein and are training sensibly, you will put on muscle (and usually a little bodyfat, although with your metabolism & 12-hours labouring a day this wont likely be much).

Hope this answers your question?

Nate

[xFluent]

Hey nate once again thanks heaps for that yep understand it now atm just sorting out my diet over the days i have of coming along pretty good will try and post it up as soon as its complete cheers for the help mate.

Levi.