daismith906

Hi peeps ive been training off & on for a year now and ive finally decided to get my ass in gear & put on some weight for rugby! Im 24, 6ft0 and 79kgs, dont know my body fat% sorry but it isnt high. Im weight training four times a week and looking to get my diet sorted to maximse my training. Heres my plan so any comments or suggestion would be most appreicated.

06.30 - 100grams oats or 100gram museli or 2weetabix/ 300mls semi-skimmed milk/ 1teaspoon peanut butter/ 1 banana/ glass of fruit juice

09.30 - 100-150grams of shake with water (70%oats 30%whey)

12.30 - 100-150grams chicken or 100grams tuna sandwich with cheese & salad, 1yogurt, 1piece of fruit.

14.30 - carb drink pre workout (powerade 500mls)

Train with weights for 45-60minutes

16.00 - 100-150grams of shake with water (70%oats 30%whey) with 5grams creatine or 350ml semi-skimmed milk with 15grams of peanut butter and 15grams of Horlicks

18.30 - 75grams pasta with 100grams tuna & salad or 200grams cottage cheese & jacket potatoe with salad/ 1 piece of fruit

21.30 - 30grams whey protein with water

Extras - 1/2 pint semi-skimmed milk for tea& coffee/ 1litre diet pop

genesis

Hello mate seems like you have a good idea of nutrition for gaining size which is good...heres a few pointers to help you achieve your goals:

1. Dont get too hung up on 100g of this 50g of that with 20% this...if you are bulking up just eat

2. You need to include more Veg it is good too see fruit is included but vegetables are a key source of fibre, roughage carbs, and proteins they are a vital part of a diet when dieting to reduce body fat/gain weight/lose weight etc...

3. Include some EFA's essential fatty acids there is hardly any fat in your diet there are a lor of misconceptions regarding fats whilst some are not needed some are a very important part of a diet, the only fats you are getting from the diet above are from peanut butter, (not good) include beef, fish, (the oilier the better (salmon, mackerel) if you dont eat fish include more red meats and take a EFA supplement udo's oil, flax oil fish oils etc...

4.Have more than just a carb drink before training if its possible have a meal an hour or so (depending on your metabolism) such as potato, with fish, pasta with meat (include some veg) and sip a carb drink on your way to the gym

5. The meats you have chosen are very lean, whilst that is very good for losing body fat good cuts of red meats, steaks, pork, liver will contain more calories, mix your diet up a bit for your evening meal have steak and veg one night the next fish and veg, then chicken and veg etc...

6. Dont be afraid to eat some sh1t you are trying to put the weight on so have a few cheat meals now and then it wont do you any harm at all

daismith906

Thanks for hte advice, ill try & vary the meats i have with my dinner & include more veg throughout. I started taking cod liver oil tablets too which should help will the good oils/fats plus my dad loves marckerel :crazy: so ill grab some of his, lol. Hopefully in conjuction with my weights program i should see some gains. thanks agin