timetoburn

Hi guys. Another member told me to post my diet here so it can be looked at and changed.My goal is to gain weight and bulk up. Here goes....

Breakfast 8.30

One poached egg on 2 pieces of toast
kiwi
Fish oil tablet and anitoxident (taken with glass of oj)

Lunch 12.30 (Most days)

sandwhich - lettuce, tomatoes, cheese and meat(chicken/turkey)
Small yogart
apple
EITHER a choclate bar/crisps
glass of water

Tea/Dinner 6.00

Whatever my ma throws infront of me! Lol she is very keen on preparing good food so it can range a little but its usually ... either/or

Potatoes, cabbage, bacon
Spag Bol with grated cheese
Ham Salad
Potatoes, mince meat, sweetcorn
Boiled rice with fresh vegatables and sauce

(the above would be more less what we would have throughout the week give or take afew that i may have forgotten)

Supper 11.00

Toast or weetabix.
Im finding now because i have upped the training i am hungry before bed so now usually throw on some pasta with tuna through it instead of the toast.


So thats my diet. As you can see. Porbably quite a standard workings mans diet but with this im not gaining any weight at all. Im 5.9 and 9.4stone. I am beginning to train now 4 - 5 times a week and pushin harder in every aspect of that. I do feel more hungry than usual now days but how do i feed this urge?

If you guys can help me in adding/taking away anything i would appreciate it! If theres anything iv missed out give me a shout!

Thanks

MXMAD

For one ditch the chocolate bar and crisps.

You need protein before bed.

I know from your other post you are looking to get some whey or weight gain, get that ASAP as this will help with your protein intake

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Lux

Are you at school, college or full time employment mate?

Need to be eating every 2.5-3 hours to keep your body in an anabolic state.
Just imagine you have 3 big meals a day. Split each into 2, that gives you 6 meals. Smaller meals are easier for your body to use all the nutrients and keep your metabolism ticking over and help you grow.

Each meal needs to have some form of protein, carbs and fats. Like a tin of tuna with a baked potatoe and a few almonds.
Protein shakes aren't completely necessary, unless you are struggling to eat enough.

I'm being lazy so i'll just go see if theres some nutrition articles that give you some basics and i'll paste them here

Take a look around this area mate, will give you lots of info on diet. Sorry not being much help tonight, just tired.
http://www.uk-muscle.co.uk/food-diet-nutrition-info/

timetoburn

Im in full time employment. 9-5.30 retail job at the mo. So nipping out the back to eat abit more shouldnt be that big a deal. So its all about giving your body that constant fuel to keep the anabolic rate going? Some good info there mate must give it a better look tomorrow night when i have more time.

Richie1985

Hey I too am a hardgainer and food is the only way to cure it!

First off your breakfast is way too low on calories. Your body starves over night for 7-9 hrs average and then you feed it with 1 egg and some toast? NOT GOOD!

I would suggest 100-150g whole porridge oats plus a whey isolate protein shake.

Like has already been said you need to eat every 2-3hrs and for you being a hardgainer dont be shy of carbs or fat literally eat everything that is in sight it will be hard at first but your appetite will grow.

Hit about 180-200g protein daily
Hit about 400g carbs daily
Dont worry about the fats for now

should bring you in about 3000cals (based on 60g fats)

Try that for a month and see how it goes you may need more at one point is was eating 5000cals a day just to gain 1-2lbs a week!!

ALSO post up your training so i can have a look 4 times is prob too much and your wasting calories 2-3 sessions of heavy compound will see you through. :lift:

Rich