chrisg

Hi every1
Im new to the forum and bodybuilding and need sum advice on my diet, Im 5'8 and 12 stone looking to build muscle and get big fast.
My diet is as follows..

meal1
oats 2 scoops of whey

meal2
2 slices wholemeal bread and baked beans

meal3
2 wholemeal chicken sandwiches and low fat mayonaise dressing

meal4 (pre wo)
protein shake

meal5 (post wo)
chicken breast with broccoli and rice

meal6

wholemeal pasta with veg and 1 teaspoon of olive oil

meal7
protein shake b4 bed

Im not a lover of fruit but may mix sum banana with a low fat yogurt at sum point during the day
im taking the following supplements
whey protein
creatine
glutamine
multivitamins

thanks very much for your help!!

chris

ah24

Looks quite good overall..
Couple of things though - firstly your measurements need to be more accurate. e.g. how many oats do you have for breakfast?

Meal 4, the protein shake pre-workout, why not have a good source of carbs here with some protein instead of a shake..
e.g. tuna with sweet potato, brown rice, pasta etc

Meal 5, STRAIGHT after workout, a protein shake W/ 5g glutamine and 5g creatine

Then 40mins later have your current meal 5 (good meal by the way)

Meal 6 sounds good, not much protein but thats not a bad thing as you already have a fair bit - but scrap the teaspoon of olive oil and use a tablespoon of flaxseed oil (can get from H&B's) Im presuming you are using it to get good fats into your diet?

Throughout the day if you feel hungry, eat raw unblanched almonds - nice amount of protein in it but high in good fats

Bulldozer

Looks pretty solid mate and i think ah24 has brought up some good points, also you have a lot of bread in your diet. I would try and replace the bread with oats, yams, brown rice, or wholewheat pasta.

But i appreciate its not always easy to do this with a busy days work etc.

But over all i would say not bad dude.

invisiblekid

A fair amount of bread in there. The sandwiches arent too bad if you are busy - but I'd drop the beans on toast in favour of something like a tuna salad or chicken salad - add some good fats in there - udos or fish oil.

Meal 6 I'd go for something like salmon and green veg to get some good fats in - certainly add some protein or go with chicken and rice then use fish oils with your last protein shake to slow down your protein digestion over night.

Ideally, you need to put in the amounts of food broken down into weights and quantities (protein, carbs & fats). You won't get big fast. Some get there faster than others, but there is no quick fix. Training, diet + pateince and determination are needed! If you at putting on more than 1lb per week there is a fair chance it is fat and/or water.

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chrisg

Thanks lads
I appreciate the feedback as regard to the quantity of oats in meal 1
im mixing 100g with skimmed milk is that enough?
As for meal 2 instead of beans on toast do u think oats mixed with water would be ok?

cheers
chris

Bulldozer

A little shake i make myself is, 500ml skimmed milk, 75g oats, 1 scoop of whey, banana. spoonful peanut butter

Dont taste too bad and is all clean calories and a good macronutrient balance. You could replace beans on toast with something similar

chrisg

Sounds nice m8 i think ill try that
ive just made sum peanut butter bars from a recipe i found on the forum should i eat them as part of a meal or just a snack?

Bulldozer

each meal needs to be around 40/40/20 , protein/carbs/fats ideally.

chrisg

thanks for your help bulldozer!!

Bulldozer

No worries buddy

SportDr

No fruit, not enough veg, too much bread as said before. Track your diet on www.fitday.com and you will see the nutritional gaps you will be creating by excluding fruit and partly veg. Bananas are closer to starches than true fruit.

SD

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Borris

to be honest, this needs working on. i realy cant see u gaining weight "fast" with this diet?

meal 2... no protein
meal 6... no protein.

in thease meals u are basicly just consuming carbs?..

you are getting most your protein from shakes. should try and get as much protein as u can from solid foods.

i would personaly add more to meal 1, scrabbled eggs or something alike.
meal 5 is spot on.