warren_1987

after begging so much can i get some help on this diet, im looking to put on some lean mass this is the first time i have really looked into putting on mass and i am confused on carbs before and after training and wen to eat to put muscle on without fat.

6.15am - bowl of porridge oats, 1 boiled egg

7.00am - train

8.45am - 1 protein shake, (stuck on what carbs) 50g brown rice????, carton of fresh orange or apple juice1/2 pint.

11.00am - 1 chiken breast 80g, 50g brown rice

1.00pm - 3 boiled eggs 1 yolk 2 slices brown bread

3.00pm - 120g lean steak mince with 75g brown pasta

5.00pm - 100g chicken , carrots, 1 jacket taty

7.00pm - protein shake

10.30pm - bed

what is this like are my carbs ok i dont understand slow and fast relise lol

cheers guys

genesis

Id recommend a few changes as above, also that is a lot of meat if you'll be doing this everyday, if you like fish i would rotate a few of those meals with tuna steak, makerel, cod etc.. with potatoes & veg...good luck mate

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warren_1987

thats quality mate thanks im going to get cooking now lol there is alot of meat becasue its shopping day tomorow so im emptying the frezer lol

Base

You are not eating any whole foods from 5pm, is there a reason for this bud?

Base

invisiblekid

I'd be very tempted to increase your protein intake (although this is just a guess as we don't have any stats). What does your carb intake add up to?

I'd also space your meals out a little more. Give you more time to digest your food. This will also keep you fed until you go to bed so you don't have a long starvation period. Eating every 2 hours might not be ideal for you (again, guessing as we have no stats) as you aren't carrying huge amounts of muscle. Every 2 1/2 - 3 hours should be fine - of course it's JMO.

Just noticed something else - you train for 1h 45mins? Does this include cardio?

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Chris4Pez

TBH i would go for more whole foods mate over the shakes all day, also if your having shakes at night have it with milk as it slows digestion or have casein or my favorite low fat cottage cheese!