girish

to sum up...

age: 23
sex: male
height: 5ft5
weight: 51kg
bmi: 19 (underweight- by 1 I think)

Aim of gymming: more upper body strength and muscle in my arms (for sport.) Note I have had 1 gymming session practically so far.

Current gym programme:
Warm up/warm down with cardio of rower and cycling machine. 5 mins each on moderate pace (not too much as want to gain weight as well as muscle.)

Exercises (less than I was set, but currently all I can manage
3 x sets of 8 reps shoulder press at 2.5kg
3 x sets of 8 reps chest press at 2.5kg
3 x sets of 8 reps on pulley at 10kg
3 x sets of 8 reps on squats (haven't tried it on leg press yet)

CURRENT DIET (LOOKING TO CHANGE
8am Breakfast - 2 egg omelette with 1 slice of white breaded toast
11am Snack - dry roasted nuts and banana
12.30pm lunch - cheese and cucumber sandwich in white bread
9pm dinner - something from the likes of fish, chicken, lamb, meatballs, potatoes, lentils, eggs, aubergines, kidney beans, baked beans, rice
*bottle of water throughout the day
*fizzy drink with dinner
*chocolate mousse for dessert after dinner



PROPOSED DIET 1:
8am Breakfast - 4 egg omelette and 2 white bread toast with glass of orange juice
11am - snack of banana and dry roasted nuts

OR

8am Breakfast of fruit smoothie and some dry roasted nuts
11am - snack on 2 boiled eggs and glass of fresh milk

12.30pm - MAX MRP
http://www.myprotein.co.uk/mp-max/meal-replacement/meal-replacement/
2pm - chicken ceasar salad
4pm - something with protein but not sure what- ideally pre-prepared night before & not tuna. How about pasta?
7pm - Maximuscle Creatamax Extreme
http://www.maximuscle.com/creatamaxextreme
8pm - gymming
9pm - Maximuscle Creatamax Extreme
http://www.maximuscle.com/creatamaxextreme
10pm dinner - as above- maybe include 2 x scoops of ice cream?



PROPOSED DIET 2:
8AM - scrambled eggs (4 egg whites & 1 yolk)
11AM - chicken sandwich on white bread (don't like brown bread)
1PM - jacket potato with beans - but ideally something pre-prepared so i don't have to spend money every day on this. Maybe I could swap this for pasta?
3PM - weight gain supplement (as above)
5pm - bowl of rice
7pm - creatine (as above)
8pm-9pm gym
9pm - creatine (s above)
10PM - dinner (as above) - maybe with the ice cream?

...I am looking for something which I know will work and is manageable. I'm happy to stick as rigidly as possible to this but need hints on where I need to improve before starting this.

MrBigorexia

I prefer diet #2 as it looks like less shakes, but I'm not a fan of either to be honest mate.

As a basic structure it looks like you're setting out for 6 meals, which is good.

I'd try to make as many of those up from real food as you can manage. Often beginners are more likely to stick to a diet if a fair few can be drunk though, so this is ok.

Perhaps 4 real food, 2 shakes.

For shakes: I'd suggest a plain (or flavoured) 70-90% protein powder, and make it up to about 40g protein (about 200cals). Then oats (you can get these ground, or whole, whatever you prefer) 100g of them (350cals, 13g protein). Then for fibre either a small handful mixed nuts/seeds (about 15g -100cals - which also had good oils) or a piece of fruit.



To give you an idea:

For meals, your breakfast could be: 100g oats + 250ml skim milk (or muesli), plus 4 egg omelette (only 2 yolks) (about 600cals, 40g protein).

Your 11am meal: shake + nuts (55g protein, 650 cals)

1.30pm: 100g pasta/rice + 150g chicken/turkey/tuna/oily fish(sardines/mackeral/salmon etc) + low fat sauce (eg tomato, whatever) + mixed veg (550cals, 50g protein)

4pm: same as above (550cals, 50g protein)

6.30pm: Shake + nuts (550cals, 55g protein)

8-9pm: train

10pm: Similar to afternoon meals above (but not oily fish).


Totals: calories 3400-3500; protein 300g.