My First Diet (rough layout)
Breakfast
6:30am 5 egg whites 2 yolks (scrambled) 2 Slices brown bread (toasted) w/ natural peanut butter 1 Banana 500mls full cream milk. supplements: 2 fish oil tablets, multi vitamins. mid-snack 9am 1 can of tuna 95 grams handful of salad 2 slices of brown bread 15 almonds 500 mls orange juice Shake 11am Protein shake (500mls) 1 apple Lunch 1pm 1 chicken breast 2 sweet potatoes (mashed) 1 cup broccoli 500mls Full cream milk Shake 3pm Protein shake 1 apple Snack 5pm Yogurt 125 grams 15 almonds Dinner 7pm 1 scotch fillet 2-3 potatoes (mashed) salad/veggies 500mls juice Workout 8pm Banana supplements-jacked, protein bar. Post W/O 9 Protein shake Bed 9:30pm 1 slice brown bread (toasted) honey 150 mls milk Supplements- Tribules. Ok so this is my first diet plan looking for some help/ comments. Im 21 roughly 186cm tall and weigh only 65kgs, I am a hard gainer, I work 7am till 530/6pm. Im working around the hours i have hoping it will be enough any suggestions would be appreciated as i will be starting this as of monday the 14/3/11. i will also be drinking roughly 2-4 litres of water throughout the day and i also sneak a few almounds before and after meals :P Thankyou in advance. Tas :WEIGHT~13: |
your first
don't forget carnitine and cla twice a day
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Hard gainer? Clearly.
My suggestions are gonna be more based on my style of eating which is paleolithic so I dont consume much processed foods and no dairy whatsoever. Its just much cleaner and more quality gains. But if you really wanna pick up weigh then dont be afraid to eat...whatever it is... if you see food just pick it up and put it in your mouth. I would suggest different carb sources. For breakfast a full cup of oatmeal/cream of wheat with that banana. Add cinnamon too. Like I said, I wouldnt have the milk. How big is that chicken breast? I would bump it to 2. You should add in carbs to the shake post workout while making that last meal just straight protein and green vegetables. There's a few supplements you might consider taking. I had good success with Animal M-Stak: 5,7-methylisoflavones help hard gainers use more nutrients but it makes you wanna punch a baby in aggravation. Vanadyl Sulfate helps route carbohydrate nutrient to the right place and control blood sugar. |
looks like a good plan man
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Looks like a great plan for putting on lean muscle. As long a your putting the time in at the gym you should see some muscle gains.
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