Originally Posted by gym rat

have steak, potaoes, sweet potatoes, pasta, nuts, turkey, mince beef, oats with water, tuna, fish etc, theres nso many possibilities mate
e.g. diet
breakie, oats and water with soya shake
mid morn baked potato and tuna
lunch, chicken or turkey with nrice or spuds
pre workout, add ground oats to your soya shake, nuts
post workout same as pre and have a meal an hour later, steak and rice or spuds
mid evening potatos and fish
bed, soya shake and nuts

hope this helps mate

Originally Posted by Dramacydal2002

Hi, i have recently signed up for the forum. I have been reading here for a while getting plenty of tips etc.. however i have one problem that has not really been adressed.

I have been trying to build muscle for just over a year i am 6ft exactly and my weight has gone from around 68kg to 78kg and as you can see from my picture im not very big.

My problem is however that i have ibs ( a really pish medical condition and a nitemare for folk that have it). This means that I cannot consumer several foods, these include Milk, Citrus Fruits and Some Veg like peppers and other spicy foods.

I currently take soya protein as pretty much the only supplement.

my typical diet is as follows..

Meal 1
2 grilled sausage or bacon rolls for breakfast
Oats porridge and some raw eggs and a shake. Not fatty ar$se sausages and bacon.

Meal 2
2 chicken breast rolls for mid morning snack
+ Soy Protien Shake
Chicken and pasta for lunch
If those are 2 whole chicken breasts you dont need the Soy Protein shake and chicken pasta lunch. Perhaps Just chicken breast, rice and veggies.

meal 3
2 Small steak pies in evening
OUCH!!! Once again, perhaps a nice steak, rice and veggies. Steak Pies is basically junk food.

meal 4
Rice and Chicken for tea. <- tea?? before bedtime?
+ soy protien shake
if before bedtime then perhaps Protein shake mixed with cottage cheese. Taste like a natural yoghurt in a way???


I never eat takeaways, and try to get as much protein as possible in my diet however eating this often is boring and im starting to skip meals because of it.

What im really looking for is advice on what other meals i can include into my diet as not consuming milk kind of restricts alot of things!!

sorry my post has been so long! any help wud be greatly appreciated.

I also train every day except tues n thurs as my rest days.

Thanks


PS i dont like turkey or fish

Originally Posted by Dramacydal2002

I currently take soya protein as pretty much the only supplement.

my typical diet is as follows..

grilled sausage or bacon rolls for breakfast
Oats + 1 whole egg and 6 egg whites (scrambed) Failing that a shake.

1 chicken breast rolls for mid morning snack - Keep this, but drop the shake - you are getting loads of protein from the chicken. Although, what kind of chicken is it? Do you make this yourself? Hope its on wholemeal bread.

Chicken and pasta for lunch - Fine. I'd try and get some veg with it though or salad.

2 Small steak pies in evening - WTF? How do you stay lean eating this crap? A nice peice of rump or sirloin with rice and broccoli.

Rice and Chicken for tea. - Fine, add veg if you haven't already eaten plenty in the day

Have a shake before bed with some natural peanut butter, flax or fish oils.

Also when do you train? There doesn't appear to be any post workout nutrition. You need fast acting carbs and protein. Search PWO shakes.