adamb84

ok so my new diet has now been changed, tell me what you think?i will only post up for when i am on early shift as it will be the same food for the other shifts just different order.

05:00: 75g oats, protein shake, multi vit + omega 3.
08:30: 3 scrambled eggs + a large banana.
11:00: wholemeal chicken(220-260g breast)sandwich, salad + 25g nuts.
13:00: 3 scrambled eggs.
15:00: (pre work out)MRP(usn proplex MRF) + amino's.
15:45: gym + 2-4 mile run(run=tues + thurs only)
17:00: (PWO) amino's, cellmass + protein shake.
17:30: 75g pasta/rice/couscous, chicken(220-260g)/1 large tin tuna(150g) and veg. (insted of tuna maybe a fillet of salmon).
18:30: karate (18:30-21:00 on monday+friday, 18:30-19:30 wed)
21:00: 150g cottage cheese, protein shake + cellmass.

i will have sat + sun as rest day, well sun will be an hour of light karate at home to just practice technique.

is that diet ok? are the protion sizes right for me? i am 5'7 and 133lb(9 1/2 st) with 11.3% bf.i am looking to put on 2 stone muscle and maintain an 11% bf.

once again thank you so much guys!!! u have all been a great help!!!

and sorry for the long posts

invisiblekid

I'd still say you may end up being shy on the carbs there. I'd get your aminos/BCAA's before your running and after your gym work - otherwise you are going to become catabolic during your running (you may anyway depending on the intensity of the running).

How long are you giving yourself to gain 2 stone while staying lean?

Break down what you are eating and give us protein/carb/fat ratios.
How old are you out of interest?

adamb84

there is no time frame, it take as long as it does as long as cant stay lean....
i am 22 yrs old and the intesnsity of the running i am aiming for is between 8 1/2 - 9 mins/mile.

not to sure of of protein/carb/fat ratio exactly... i will work it out... but i am aiming for about 3200 cals a day.....

also should i also consume this amount of cals on a rest day as well as a training day?

and is there anything i could take that is a good anti-catabolic?

adamb84

ok so went onto maximuscle.com and used their calorie counter... it says with the above diet, i am taking in 3535cals and says my protein/carbs/fat ratio is: protein=59%, carbs=26% and fat=15%.

is that ratio?? if not what should it be?

invisiblekid

Most people when trying to gain use a 40/40/20 P/C/F calorie split.

BCAAs and L-Glutamine are good for preventing catabolism

adamb84

thanks dude

arian40

what you can do is, eat + NO TRAIN ONLY ONCE EVERY WEEK,, might sound very funny but VERY TRUE,, u will eat the same food prob more,
ass also gose meat to your diet, more ots insted of 50. take amino acid off, and once a week train ONLY 20/30 min, INTENSE, and wait till you recover the next week with no amino's... worked for me, i had same problem,when i was younger. doctor was going to put me on steroids, cuz i had fast motabolism, burning food to fast, and ****ting it out lol sorry i dont know the right word for it lol.

tommyboy123

Adam my bad,

need to read the posts properly before giving dumb advice. of course after just three months you shouldnt resort to gear anyway.

Foolishly assumed you had hit a wall after training for years and years.

Five-O

Just eat man! and remember those good EFA fats aswell

invisiblekid

Bump that Five-O!
I think he's got some good EFA's in there. Maybe add some Almond butter in his shakes.

How about:

05:00: 100g oats + Almonds, protein shake, multi vit + omega 3.
08:30: 1 whole eggs + 5 whites + a large banana.
11:00: wholemeal chicken(220-260g breast)sandwich, salad + 25g Almonds
13:00: Tuna/Turkey & Rice/Sweet Potato + Veg
15:00: (pre work out)MRP(usn proplex MRF) .
15:45: gym
16:15 : BCAAs + 2 mile run(run=tues + thurs only)
17:00: (PWO) amino's, cellmass + protein shake.
17:30: 100g pasta/rice/couscous, chicken(220-260g)/1 large tin tuna(150g) and veg. (insted of tuna maybe a fillet of salmon - great idea).
18:30: karate (18:30-21:00 on monday+friday, 18:30-19:30 wed)
21:00: 150g cottage cheese, protein shake + cellmass - I assume this is your bedtime meal?

Five-O

aye, thats what he needs to be doing

Liam

get the **** food down u / pizzas / chinese / indians / chocolate / ice cream

you'll soon put on weight

invisiblekid

Actually, thats not such a bad idea - in moderation! A bit of junk now and again isn't such a bad thing. Limit it to once per week.

adamb84

yeh invisblekid the last meal is my bedtime meal and i have a pizza every 2 weeks at the moment, will change it to once every weeks, i have basicly bin on the above diet for the last week or so and have put on a pounch so its a good start!!!!

thanks for all your help guys!!!!

adamb84

1 more quick question, at what rate is the ideal rate to gain and stay lean?? 1lb a week? 1 lb a month??

thanks