Rudie

Hey,

Been training for 5 or so months now with some visible gain. However, now I have access to the internet I can get more infomation to maximise gains

Before now I was just using snippets of info from gym members and such to piece together a diet, so thats why it may not be the best (I dunno).

Im 18, around 70kgs and 5' 10"

another complication is I can only spare about £40 a month for food.

7am:
1 bowl bran flakes (I hate eating after I wake up, this can be a real battle)

10am:
4slice brown toast with Flora
1 glass Milk (Skimmed)

1pm:
2 x Tuna mayo sandwhich (Half tin of tuna in each. Low fat mayo)

4:30pm (Pre work out)
1 x Tin tuna

6:15pm (Post workout)
Whey Protien shake + Creatine

7:30pm:
4x white fish
Portion of pasta/rice

or

Spag Bol

Or

4 x Chicken Kievs
Pasta/rice


9:30pm:

2oz Cottage Cheese

10:30pm:
Multi-vit tab
BED!

I have a physical job (Mechie Fitter) and will snack on fruit (Banana, apple, pineapple, pear) Veg (Carrot, Cucumber, Lettuce) or nuts through out the day.

ParaManiac

First 2 meals need protein,especially important at breakfast as you have gone several hours without.

Also need to add fats and veg.

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dancemag

also i've read creatine is best taken pre-workout ?

Pea-Nuts

and pwo

1pm,4.30pm your having tuna. i wouldnt have fish 7.30pm. go with the chicken.
have your Cottage Cheese at about 10 or closer to bed. or steak, that works good too.
Also add some dex to your pwo shake. you'l need it. experiment with that. i use 80g dex without a crash but you might need less.

you want protein in every meal. Eggs are cheap. get some in ya for brek.
post up your macros so we can see what your getting.

Rudie

Excuse my ignorance, but what is Dex? A quick google search only brought reasults back on Horseys!

Also, what do you mean by macros? If you mean food, I eat pretty much the same stuff everyday (I hate eating, regardless of what Im eating, so I dont bother for much variation).

If you mean my work out regime, its this:

Day 1: Bi, Shoulder, Chest

2x10 EZ Curl 20kg
3x10 EZ Curl 25 kg
2x10 Hammer Curl 10kg(Each bell)
3x10 Hammer Curl 12.5kg(Each Bell)

2x10 Incline Dumbell Press 12.5kg (Each bell)
3x10 Incline Dumbell Press 15kg (Each Bell)
2x10 Bench Press 20kg
3x10 Bench Press 25kg

2x10 Shoulder Press 15kg(Each bell)
3x10 Shoulder Press 20kg(Each bell)
2x10 Shoulder Fly 6kg (Each Bell)
3x10 Shoulder Fly 8kg (Each bell)

Day 2: Off

Day 3: Tri, Legs, Back

2x10 Tricep behind head 15kg
3x10 Tricep behind head 20kg
2x10 Tricep Pull down 15kg
3x10 Tricep Pull down 20kg
3x15 Tricep Dips

2x10 Leg Extension 20kg
3x10 Leg Extension 25kg
2x10 Legpress 80kg
3x10 Leg Press 90kg

2x10 T-bar Row 50kg
3x10 T-bar Row 60kg
2x10 Lat Pull Down To chest 40kg
3x10 Lat Pull Down To Chest 45kg

Day 4: Off

Day 5: Same as Day 1

Day 6: off

Day 7: Same as Day 3

Also, Every workout includes:

5x15 Ab Crunches
5x15 Leg Raises

The weights mentioned are the weights Ive used this week, and are raised every week or two (When I can, Basically).

Regarding the creatine, I have heard it is detrimental pre-workout from many sources.

And Eggs = Nasty.

Pea-Nuts

DEX- dextrose
sweetner, or you could use other forms of powder sweetners.
I look at it this way. after a workout your muscles need to be replenished.
protein shakes take about 30min.
adding dextrose will speed it up alot. Dont worry about the sweetner, it will be used to replenish muscle glycogen.
list the Protein,carb,fat for each meal.
Here some really good videos you should look at. Very good info about bulking.
Part 1
Part 2
Part 3
Part 4
Part 5
Part 6

Rudie

Cheers mate. That video was brilliant, really took alot infrom that.

Is there anywhere that has a rough estimate of protien contents of foods?

I'll get a compostion reading tomorrow to help me structure my diet too.

Pea-Nuts

Heres a site many use. i'v used it a few times. most of my foods will have the info on the back but some things dont.
Very good info
http://www.thecaloriecounter.com/
it might not have everything your looking for but its bamn close.