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Tas 03-09-2011 03:10 AM

My First Diet (rough layout)
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.

1 can of tuna 95 grams
handful of salad
2 slices of brown bread
15 almonds
500 mls orange juice

Protein shake (500mls)
1 apple

1 chicken breast
2 sweet potatoes (mashed)
1 cup broccoli
500mls Full cream milk

Protein shake
1 apple

Yogurt 125 grams
15 almonds

1 scotch fillet
2-3 potatoes (mashed)
500mls juice

supplements-jacked, protein bar.

Post W/O
Protein shake

1 slice brown bread (toasted)
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.

handymanm 04-07-2011 11:02 AM

your first
don't forget carnitine and cla twice a day

IronandIvory 06-06-2011 10:42 AM

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.

Ted 06-18-2011 07:45 PM

looks like a good plan man

adal01 06-21-2011 07:08 AM

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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