Rate My Diet

PokeHerKing

Ok so after taking the advice from this forum i have recently started a 5x5 programme. I used to think I worked out before but in essence I was just wasting my time. My goal at the min is to increase weight/muscle.

Currently my stats are height 5 9", weight 75kg, age 24. I would like to reach the 85kg mark by the end of my 5x5 12 week programme.

My current diet consists of breakfast: Bowl of weetabix, 2 eggs and 2 pieces of brown bread-glass of milk

Snack: Yogurt and apple

Lunch: Tuna and brown bap and usually something from the hot counter in tescos-chicken breasts, thighs whatever looks nice really- Ltr milk

Snack: yogurt and bannana

Dinner: Steak/potatoes/chicken/fish/veg-milk

Bed- protien shake

I cant seem to work out how to track my kal intake on Fitday, possibly because Im computer illiterate:o So Im hoping informed people on here can work out if im on the right track?

Thanks in advance

big_poppa

looks good mate that's a pretty solid diet if you think your not getting enough food maybe add a protein shake somewhere like after your workout.

Mellor

big_poppa wrote: »

looks good mate that's a pretty solid diet if you think your not getting enough food maybe add a protein shake somewhere like after your workout.

I wouldn't call it solid, looks like too much carbs and not enough protein to me. Obviously depends on portion sizes, but assuming general sized servings

Transform

man if you wnat to gain 10kg in 12 weeks you better get on the steroids now!

10kg in 12 weeks is never going to happen - i would aim for a 3-4kg increase maybe 5kg if you really eat big - just take your portions up and keep getting stronger. I would have two scoups of protein with breakfast or just 5-6 eggs instead.

Just eat every 2-3hrs and add in nuts, nut butters and oats into the mix

PokeHerKing

Transform wrote: »

man if you wnat to gain 10kg in 12 weeks you better get on the steroids now!

10kg in 12 weeks is never going to happen - i would aim for a 3-4kg increase maybe 5kg if you really eat big - just take your portions up and keep getting stronger. I would have two scoups of protein with breakfast or just 5-6 eggs instead.

Just eat every 2-3hrs and add in nuts, nut butters and oats into the mix

Ye I thought it seemed quite substantial myself but thats actually the estimated gain on the stronglifts 12 week routine, Id be happy with 5kg too.

I need to start eating nuts alright, I think peanutbutter would be my best route as Im not a huge fan of just regular nuts.

Any suggestions on were I should be incorporating/getting more protien from Mellor?

Cheers for the replys

Killme00

Transform wrote: »

man if you wnat to gain 10kg in 12 weeks you better get on the steroids now!

LOL, new meaning to taking it in the ass

Gaining 1kg of muscle every four weeks without gaining fat would be a good achievement. I would think you would need lots more protein in your diet along with alot of big compund work to really pile on muscle (if you are already fit).

PokeHerKing

Killme00 wrote: »

LOL, new meaning to taking it in the ass

Gaining 1kg of muscle every four weeks without gaining fat would be a good achievement. I would think you would need lots more protein in your diet along with alot of big compund work to really pile on muscle (if you are already fit).

Im not adverse to gaining fat, I figure it comes with the territory but I take your point. Ill lower my expectations of what my gains will be.

I am doing the 'big 3' and while my bench and overhead press aren't laughable due to the fact that I was doing some sort of weights on/off for a period. My squats/deadlifts leave alot to be desired, sticking with the stronglifts programme tho, they should be half decent after 12 weeks.