Zebedy

Hi All, New boy here!! This is the best forum i have found by far!!

Some advice needed please. I have been training for about 5 years on and off,but would really like to pack on some muscle so I am ready to go all out and train hard (and consistantly) to finaly get some results. I think where I have gone wrong in the past is not eating enough through fear of getting fat. But after reading the advice on this forum, it seems that that the only way to get big is to eat s##t loads!!

Please let me know if by eating the following will do me good or not. All advice will be greatly appretiated.

9am ..... 6 boiled eggs (3 yolks) 2 wholemeal toasts

11am....Gym

12pm....P/Shake with 50grms of glucose powder. 5 fried eggs (2 yolks) , 2 patato waffles

3pm.....1 chicken breast stir fried with vegs in olive oil (1 tbl spoon)

6pm.....1 tin of tuna, 100 grms white pasta, 40 grms of grated cheese

9pm....Makeral in sauce/ or 6 boiled eggs (2 yolks)

12pm....P/shake



All comes to about 4000 cals

Thanks in advance

P.S I am 13 st 6-foot tall with a good overall phisique apart from a very small beer gut!!

Jimmy

Looks pretty good TBH

I would add some fruit mate

That would suprise me if it was 4000kcals though

more like 2500-3000 at a glance, but that is a guess

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'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

big

Agree with Jimmy, no way on this planet is that 4000 cals.

Your meal timings are perfect though, but your macros may be a bit off.

I would say swap out the white pasta for wholemeal, replace the waffles with a better carb source - either potatos in their natural form, or better still some oats. I'd swap the cheese for some better fats. And make the bedtime shake casein. Other than that, it's not bad.

My rough guesses of what you are consuming are:
9am = 450 cals
12pm = 300cals (shake) + 400cals (guessing 100 per waffle)
3pm = 250cals
6pm = 500cals
9pm = 200cals
12pm = 200cals
= 2300 calories. Unless of course you've managed to find a monster of a chicken that lays HUGE eggs and then it may be more

Zebedy

Cheers for the replies lads...just a few more questions:

1) What is 'Macros'
2) Which 'better fats' should I swap the cheese for.
3) Which fruit is best
4) What is a 'casein'
5) Should i try and eat more to bring my total cals to 4000

Jimmy

1) macronutrients.....carbs, fats, proteins
2) olive oil.....but cheese aint so bad IMO 40g is ok
3) any fruit
4) its a protein.....fond in milk, cottage cheese, or a protein powder...imo cottage cheese is best
5) No, just make the changes and see how you go

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'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

big

1) What is 'Macros' The percentages of protein/carbs/fats you're consuming
2) Which 'better fats' should I swap the cheese for. Flax, olive oil, cod liver oil
3) Which fruit is best I'll let Jimmy answer this, as I don't do fruit
4) What is a 'casein' It's a slower acting protein source. You can buy it in powder form (just like you buy whey). Casein is also found in milk and cottage cheese.
5) Should i try and eat more to bring my total cals to 4000 You should increase your calories slowly. How much weight are you gaining now? At your weight, I would think 3000-3500 calories depending on your metabolism would be fine for clean bulking. If you're just going for all-out mass, and don't care about fat, just keep eating!

big

Beaten to it!

Zebedy

big

It's okay, but not ideal IMO. Milk has a lot of sugar in it, so isn't great. Also it can smooth you out, leaving you looking 2-3% higher bodyfat than you actually are (don't know if you care about that or not). You'd be better off with a casein shake, or cottage cheese (this makes a nice smoothie!), but whey in milk is a viable option. Remember that milk already contains some whey anywhey

Zebedy

Ok,will get casein shake for bedtime, cant stand cottage cheese!! I dont want to put too much fat on, so should I mix whey shake with water instead of milk for my p/w shake??

Also, has the cheddar cheese I put on my tuna got good or bad fat?? I find it hard to eat tuna unless it has some cheddar sprinkled on top!!

Jimmy

It will be fine, just dont go over the top with the serving size

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'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

big

Yes, use whey in water with dextrose for your post-workout shake. You definitely don't want to be mixing whey in milk post-workout.

Quote:

Also, has the cheddar cheese I put on my tuna got good or bad fat?? I find it hard to eat tuna unless it has some cheddar sprinkled on top!!

Cheese is not a particularly good fat source. Some sprinkled on tuna while bulking is not a problem though.

Or you could just blend the tuna up in a shake. Yummy.

Zebedy

Tuna in a shake...mmmmaybe not!!

Last question ..what is dextrose?? Will glucose powder do the job?

big

Dextrose = glucose, so yes, your glucose is fine

Zebedy