lewi90

im 17.
6ft.
and 10stone.

just sorted a 3 year gym membership out and want to put on weight,

i was thinking of jumping straight in with a 6 week cycle, but after asking for advise on here, i realised how stupid that would be, so are looking for help with starting up my diet,

any tips/advise would be a great help, thanks

lewi90

anyone?

gym rat

breakie,100grams oats in milk with protein shake, multi vit
mid morning, meal replacement and banana or tuna and baked spud
lunch, 200grams chicken and 75grams rice, with tbsp of udo oil
pre workout, protein shake with ground oats, 75grams mixed nuts
post workout, immediatly after training, weight gainer or protein shake, or bagel with peanut butter
dinner, within an hour after workout, 200g steak, 3 potatoes normal or sweet,and 50g veg
supper. tub of cottage cheese and snack on nuts,
this only a rough diet, not too sure on the macros but should be enough food to get you growing, hope this helps

lewi90

at the moment im having 3 big meals a day, isit best to eat large amounts or regular smaller meals

gym rat

eating regular to small meals 6 to 7 times a day will aid in raising metabolism therefore constantly keepin the body working( can aid in fat loss also), also, your body needs at least 30grams of protein every 2 to 3 hours in order to build or maintain muscle tissue, therefore the more you put in.... the more you get out( or in simple terms... the more good clean food you eat the bigger you will get) diet is key to weight training, you could take all the gear in the world and not put on a single pound if a good and consistant diet is'nt present, what are your current meals consisting of?

lewi90

thanks for the help ..

at the moment my breakfast is normally poached eggs on toast, then around 11 ill have one meat, normally chicken with either potatoes, rice or veg. then the odd snacks, crisps and so on until around 5 when ill have anything really, depends on the mood but its never a small meal.

i was doing this with protein shakes in between expecting to put on weight, but as i was gaining nothing, i wanted to sort a diet out thats going to benefit me

gym rat

follow the diet iv posted up for a few weeks and see how you get on, just eat as much good food as you can and there shouldnt be a problem, hows your training... are you sticking to mostly compounds, these are best for newbies and great for mass gain, stick to the big three... benchpress, squats and deadlifts