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BEEF
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« on: October 23, 2007, 02:10:42 PM » |
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Hi everyone,
Been working away in London recently without internet access but I'm back home tonight (thank god). How is everyone?
I'm in the market for a new diet. Basically I'm 5'9" tall, I've been lifting a while now but I've dropped to a weight of 165lbs. I want to gain mass back, and pack on some nice size. Could anyone recommend me a diet? Monday to Friday 8 till 6 are working hours, but I can make food the night before and/or take shakes with me but I'd like to know what you think I should be doing.
Many Thanks,
Adam
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BELIEVE
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muscle_n_blood
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« Reply #1 on: October 24, 2007, 12:07:31 AM » |
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I've always needed a combination of food and shakes to get my nutrients in, especially when gaining. At your height/weight, shoot for 250 to 300 gm protein, same amount of carbs, and 50-100 gm EFA's, in 4-5 meals. That's a pretty rough general outline. A lot depends on your job and overall daily calorie expenditure, training, metabolism, and other factors. If your are willing to prepare food the night before, you are way ahead of the crowd. Chicken breasts or a roast you can often get on sale and just throw them in the oven for a couple hours with a bit of seasoning. Tuna is easy and it travels well. Oats (you don't have to cook them, just pour on a little skim milk and eat like any breakfast cereal) and brown rice are my favorite complex carbs, and some fruit is OK for gaining also. A good shaker that will hold 2-3 shakes is indispensable.
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There is no substitute for experience.
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BEEF
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« Reply #2 on: October 25, 2007, 02:55:32 PM » |
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Thanks MnB, appreciate it. Get paid in the morning so will be stocking the cupboard up. I already take oats in my shakes, find them excellent for gaining. I shall buy some chicken breast, beef and other meats. What fruits would you recommend? And what should you recommend for EFAs?
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BELIEVE
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muscle_n_blood
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« Reply #3 on: October 25, 2007, 03:13:43 PM » |
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There are a wide variety of fruits, most of them good for you to some degree from a nutritional/fiber standpoint. Just remember to treat them as sugars. My favorites are bananas, grapefruit, and strawberries, the latter being the lowest GI. Supplemental EFA's are flax and safflower oil for me in shakes (I cook with safflower) I like to eat the occasional spoon of peanut butter also. Eat a good bit of oily, cold water fish such as salmon and tuna for Omega III's.
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There is no substitute for experience.
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p.s.
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« Reply #4 on: October 27, 2007, 11:38:49 AM » |
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If ya follow what MnB is telling ya you should grow just fine, but remember that quality muscle takes time (years actually) to pack on so be PATIENT!!
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BEEF
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« Reply #5 on: November 04, 2007, 07:18:54 AM » |
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That's great advice guys, and don't worry patience is something I have when it comes to bodybuilding. I'm am enjoying the hell out of myself training at the moment, and feeling good and strong  |
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BELIEVE
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p.s.
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« Reply #6 on: November 05, 2007, 12:50:16 PM » |
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That's great advice guys, and don't worry patience is something I have when it comes to bodybuilding. I'm am enjoying the hell out of myself training at the moment, and feeling good and strong Good for you. Oh!! And the other thing that makes gaining muscle ever so much easier and faster is (say it with me) CONSISTANCY!! |
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BEEF
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« Reply #7 on: November 05, 2007, 02:44:07 PM » |
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lol a sly little dig  But I'm moved in, settled in my job, got the money for supps and food and so now i'll be as consistent as the morning glory  |
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BELIEVE
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p.s.
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« Reply #8 on: November 06, 2007, 12:44:06 PM » |
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Good to hear, now get off the computer and get your ass in the gym!
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DerekB
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« Reply #9 on: November 07, 2007, 09:08:48 PM » |
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Good for you. Oh!! And the other thing that makes gaining muscle ever so much easier and faster is (say it with me) CONSISTANCY!!
Truer words have never been spoken. I wanted to add the same goes for cutting as well. Proper Training & Eating Habits used Consistently = Results. |
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BEEF
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« Reply #10 on: January 27, 2008, 02:46:12 PM » |
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Just a quick update guys, I'm still training hard and consistently, I want to get my training journal up and running again very soon. I've got hold of Dell so I know have a PC here with me to post all my training.
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BELIEVE
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nick
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« Reply #11 on: January 29, 2008, 10:50:12 AM » |
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Something to add to your diet for mass. "Ensure drinks" They're for old people to get vitamins and such. I drink four 360cal. drinks a day on top of everything else. I have a fast metabolism and these have helped me maintain my solid weight of 245lbs +-5lbs. I only have a slight bit of belly fat but you definetley still see my abs.
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p.s.
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« Reply #12 on: January 31, 2008, 10:24:40 AM » |
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I'm not a fan of ensure drinks as they are low in protein, so I would suggest a solid MRP instead.
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