BigDave19855

Hi All,

I am having trouble gaining anymore muscle/size and would be grateful if you can have a look at my diet and recommend any changes. I have been 15st for apprx 2 months now and can't gain anymore weight. My diet has been pretty much the same but i need to increase my carbs/cals to incorperate my weight.
Height 5,10 / 15st / bf 12% (guess)

Please recommend any changes;

Meal 1- Multigrain Flakes(40g) / 5 egg whites / 2 scoops of whey/ coffee

Meal 2- 2 wholemeal toast / 3 whole eggs / fresh orange

Meal 3- Rice 100g / 30g chicken breast / 125g yogurt

Meal 4- weight gain shake / fruit

Meal 5- 2 slices wholemeal bread / 40g Chicken / salad

Meal 6- protein shake 50g

--Water throughout the day--


Looking to get to 16st then going to cut.

Thanks,
Dave

ParaManiac

Welcome Dave.

Porridge instead of the flakes at breakfast,have a yolk with the eggs

Replace the bread with sweet potatoes or w/m rice

Add veg

Add more efa's(fish oil,nuts/seeds,flax,olive oil)especially before bed

When do you train and what are your pre and pwo meals?

__________________
When a man opens the car door for his wife, it's either a new car or a new wife.
Prince Philip


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BigDave19855

Thanks for the comments.... I train between meal 4 and 5, usually have a protein shake straight after training. I train mon/wed/fri/sat. Training is going ok, try to increase weight every session or every other.

ParaManiac

Looks like you are on the right path then mate

__________________
When a man opens the car door for his wife, it's either a new car or a new wife.
Prince Philip


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