My diet - UK-Muscle Body Building Community

snlindoe · 02-12-2007, 08:38 PM

Could you guys please take a look at my diet, i want to gain weight and add muscle mass. Weight 68.5 kg height 5-10 training 4-5 times a week.

Breakfast

Oat cheerios with semi skimmed milk.
Beans on wholemeal toast
Whey protein shake.

Mid Morning

Tuna or chicken roll and piece of fruit

Lunch

Jacket Pot with tuna and beans or a tuna chicken roll.
whey protein shake.

Mid afternoon

Megagain weight gainer shake.

Dinner

Chicken breast rice or pasta or veg.
Whey protein shake.

Evening

Tuna or beans toastie with yoghurt
whey protein shake.

Any advice much appreciated.

invisiblekid · 03-12-2007, 08:46 AM

Quote:

Originally Posted by snlindoe

Could you guys please take a look at my diet, i want to gain weight and add muscle mass. Weight 68.5 kg height 5-10 training 4-5 times a week.

Breakfast

Oat cheerios with semi skimmed milk. - Swap for plain Oats. Not instant either
Beans on wholemeal toast - You can probably drop this
Whey protein shake.- Fine

Mid Morning

Tuna or chicken roll and piece of fruit - Fine, although are they bought or home made? How much protein is in here?

Lunch

Jacket Pot with tuna and beans or a tuna chicken roll. - Fine, Add some salad
whey protein shake.

Mid afternoon

Megagain weight gainer shake. - No idea what's in this, but its an easy way to get cals. What's the break down of p/c/f?

Dinner

Chicken breast rice or pasta or veg. - Fine, Add veg
Whey protein shake. - Probably don't need this here, I'd save it for post work out nutrition.

Evening

Tuna or beans toastie with yoghurt
whey protein shake. - Replace with Casein shake if you feel you need another shake. Personally, I'd drop all this and have some scrambled eggs.
1 or 2 whole and 6 whites

Any advice much appreciated.

There is a lack of veg and quality fats in that diet. Try to add oily fish such as salmon at least once per week if you like it. If not, and tbh you should anyway, add 5g-10g of fish oil caps per day. Start low and have one with each meal.

Also, when do you train? You don't appear to have any PWO (post workout) nutrition (unless its the weight gain stuff). This doesn't always have to be a shake, but its usually a good idea. Something like 50g protein and 60g carbs. It's up to you what kind of carbs you go for. Have a search for PWO shakes.

Hope this helps a little.

snlindoe · 03-12-2007, 03:36 PM

Whats Casein shake?

ParaManiac · 03-12-2007, 03:58 PM

Its a slower release protein powder ideal for periods when you will be going without protein for a while,ie. before bed.

Look at Reflex Miscellar casein or use one of the site sponsors.

02-12-2007, 08:38 PM	#1 (permalink)
snlindoe Newbie Trainer Join Date: Nov 2007 Posts: 13	My diet Could you guys please take a look at my diet, i want to gain weight and add muscle mass. Weight 68.5 kg height 5-10 training 4-5 times a week. Breakfast Oat cheerios with semi skimmed milk. Beans on wholemeal toast Whey protein shake. Mid Morning Tuna or chicken roll and piece of fruit Lunch Jacket Pot with tuna and beans or a tuna chicken roll. whey protein shake. Mid afternoon Megagain weight gainer shake. Dinner Chicken breast rice or pasta or veg. Whey protein shake. Evening Tuna or beans toastie with yoghurt whey protein shake. Any advice much appreciated.

03-12-2007, 03:36 PM	#3 (permalink)
snlindoe Newbie Trainer Join Date: Nov 2007 Posts: 13	Re: My diet Whats Casein shake?

03-12-2007, 03:58 PM	#4 (permalink)
ParaManiac aint life grand! Join Date: Mar 2007 Location: Manchester Posts: 2,000	Re: My diet Its a slower release protein powder ideal for periods when you will be going without protein for a while,ie. before bed. Look at Reflex Miscellar casein or use one of the site sponsors. __________________ When a man opens the car door for his wife, it's either a new car or a new wife. Prince Philip To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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