S.James.87

Ok basically over the last few weeks I have been stepping up my training and diets in order to maximise my muscle growth. I have been training for 3 and half years with weights and I also used to do alot of boxing and football. Since I started the weights I have gone from 10.04st to 12.10st and I still have the same definition. now I really want to push on and hopefully compete in a few years. The situation is i know my diet lets me down... so any pointers and advise would be great!

A sample of my current diet:

7.30 80g oats 200ml milk + whey shake(with water)

10.30 Handfull of mixed nuts + yoghurt

12.30 4 slices of wholegrain bread with cheese and ham.

3.00 either pasta and chees sauce or another couple of yoghurts

5.30 - 6.30 TRAINING

6.30 whey shake with water

7.00 Boiled potatoes, veg and sausages or something similar

9.00 pasta or chicken + rice or steak and veg( along this sort of line)

Just before bed I have another whey shake or 4 egg whites 200ml milk and a dash of honey!

I also eat 2/3 peices of fruit through the day! Another problem is i do not eat fish (which I know is essential or eggs unless in a shake!

warren_1987

ok mate, do you know wat your macros are ?

kcals/prot/carbs/fats

also what are your aims ? add muscle, loose fat ?

once the basics are down more people will be abled to help.

also have a look on 'my diet and training reveiw' in this section, i am bulking and have a few diet samples of my days and also a example of how to work out your kcal needs.

aother good read is how to construct a diet byt th&s