ok then

Mr.Plough

im 19, male, 6'1, weigh 13 stone.

aim is to reach 12 stone


anyways

yesterday -

9am - 1 boiled egg, 1 slice brown toast, coffee with low fat milk.

12pm - bowl of vegetable soup, 2 slices brown granery bread, 1 orange

3pm - medium láte

6pm - some potatos and stir fried vege(onion, green pepper, garlic)

2 hours in gym
250 kcals on threadmill
3x10 reps of:
bench press
wide grip chins
bicep curls
pec deck
tricep lifts? (dont know the name, sitting upright, 20lb dumbell behind head)
leg weights front and rear
50 ab crunches

9pm - couldnt use my bankcard to grap some chicken fillets so had a few sticks of cheese(only thing in the house with some protein ,im a student), a few grapes and 2 mandarins.



at about 11pm the lads came home with boxes of pizza and chips, ****. had a handful of chips before bed.

Mr.Plough

football was cancelled for today. gym tomorrow and football friday


today

9am
boiled egg
1 slice brown toast
1 coffee w/ low fat milk

12pm
mixed tuna salad (lettuce, carrot, small amount of chopped potato)

3pm
small coffee w/ low fat milk
1 apple

6pm
1 tin of tuna with drop of olive oil

9pm
1 tin of tuna with dollop of mayonnaisse


will have some rasperries probably before bed

windy bee

Square meals make round people.

Mr.Plough

how do you mean?

if anyone has any advice on my diet please share.

cheers

Hanley

I actually think your diet looks ok.

I'd liek to see what the previous poster has to say tho.

Beelzebub

The triceps lift = Triceps extensions

I like to mix a hard boiled egg into the tuna along with chopped onion and a tomato. Now this is the smaller can. It adds some more protein and a lot of flavour.
Eat more fresh fish, more vegetables ie green beans, brocolli, carrots. And bump up the protein ie try to have some with every meal, as you dont' seem to be getting enough.
2 hours in the gym is too long. Try to do it in 60 - 75 mins or less.
I prefer the exercise bike for a warmup of 15 minutes or so.
It really warms up the legs and lower back.

gavo82

Mr. Plough,

I am exactly the same as you:

im 19, male, 6'1, weigh 13 stone.

However i would like to gain weight. I play gaelic and i have a strong lower body but my upper body is not as strong as i like.

P.S I like tuna too haha