soas_2k4k

Im 5ft 8inch...train 5x weekly weights. I work 5 x a week builder
Weight: 9Stone 2lbs

Suggestions, different foods at times?

Any help much appreciated!!! thx...clean bulking BTW

2680Calories: Until Plateau


Breakfast - 530Cals
2 Scoops Shake
Shredded Wheat/Muesli + milk

Snack: 500Cal
Sandwhich - Tuna/Chicken/Ham- 300
200g Low Fat Bio Yog - 100
Banana - 100

Lunch: 500Calories
Sandwich - Tuna/Chicken/Ham - 300
Apple
2 x Scoop Whey - 200

Snack: 200 Calories
1 Scoop Whey Protein + 25g Oats

Pre Workout - N.O.EXPLODE - 20Cals

PWO: 290 Calories
2 Scoop Shake + creatine + Dextrose

Dinner : Meat Veg potatoes/pasta/ rice - 450 Calories

Snack - Half pot Cottage cheese + Peanut butter - 190 Calories
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invisiblekid

Looks fine. If I was being critical then I'd say drop the sandwiches for better complex carbs, but on a building site I guess it's harder to sit down to a proper meal. Maybe try wholemeal pittas or flat bread/wraps?

Give your weight I'd say you are likely to be a hard gainer? Or have you just started lifting? Either way given your physical job I'd consider dropping to 2, 3 or max 4 days per week in the gym.

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Bulldozer

If your gaining weight on that diet then fine mate, it dont seem too bad to me.

I defo agree with IK , i think 5 days may be overkill for you mate. Why not drop back to a push/pull/ legs routine , only training 3 days a week then! Gives you more time to recover (read that grow)

Are you still gaining strength each week? Adding some weight to the bar ?

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Spangle1187

I know its repeating what you have already been told but drop your training to 3 x week, you must have rest days this is when you grow, overtraining must be avioded. With your job, and five workouts a week I would say that you are over training. How about Mon, Weds, Frid that way you have two clear days rest on the weekend. Diet looks good, this is awlays the hard bit for me, I work evenings so train in the morning so my days is upside down but check out the diet/nutrition section for extra tips I am always there. IMO to help how about some boiled eggs an hour before you train, when bulking I have four eggs around 90 mins before I train. good luck

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soas_2k4k

Thx guys sound like good advice gonna cut it down to monday wednesday , friday.

Thanks, anymore more info would be great but glad to see my diet aint complete shambles :lift:

Matt