| Hi mate. Youve got the right idea as you are breaking your food into plenty of meals spaced throughout the day. I have noted 2 things. Up the protein a little more. A full tin of tuna instead of half. Also up the carbs. Brown rice, wholemeal pasta, wholemeal bread. Mags always talk about protein, but plenty of carbs are VITAL. You can eat tons of protein but if you dont get enough carbs, you will not grow. How much? From the sound of your metabolic rate, as much as you can. If after a month you feel a little fat then simply cut back a bit.
As a separate point, what some of the other people said about shakes is true. They are ok but I have found that nothing beats old fashioned food. Its hard when you sre a worker but it is possible. Its all in the planning. On a Sunday I cook 1.5 kg of minced meat, 400g of soya beans and 2 kg of pasta and I then put it into 16 tupawear containers. A few go in the fridge and the rest in the freezer. These provide my nutrition when im between meals ie 10 in morning and 3 in afternoon. I also eat 5 meals on top of these. I had been training for years ( 4 or 5) and making small gains. It was only when I massivly upped my scoff that I really noticed fast results. Best thing I ever did training wise.
Hope this helps. One last point. Its no good being strict for 8 or 9 days and then relaxing and then being strict again. You must be consistent all the time with your food to get good results.
Good luck. |