More Diet advice

Krancjar

I'm looking for dietry advice on putting 5-10kg of lean muscle. Im 19 years old, 1.85m and 66kg. I've been working out regularly for the past 12 months and have made gains but not as much as i feel i could have. My current routine is as below ( I do this 3 times a week )

Bench press 3*10
Pull ups 3*10
Chin ups 3*10
Shoulder press 3*10
Dips 3*10
(just started squatting aswell...)

I know you guys (and girls) are big into deadlifts so I will try and take them up if I can find someone who can show me proper form...

My current diet is;

8:30am-Breakfast
Big bowl of poridge (made with half milk/half water)
4 weetabix with a pint of milk
Both with a pint of milk

11:00am-snack
banana/couple of slices of wholemeal toast with peanut-butter & jam

1:00-Lunch
Plate of pasta with a packaged tomato sauce with tin of tuna
Banana and peanut-butter sanwiches
2/3 boiled eggs with toast with peanut-butter
Toasted cheese & tomato sandwiches
3/4 egg omelette with tomato/ham/potato/cheese
pizza
All with a pint of milk

3:00-snack
Yougurt/couple of biscuits/buns

7:00-Dinner
Potatoes, stir fry & chicken/steak/chops
White rice with vegetables & chicken & bought sauce
Chilli con carne
Spaghetti bolognese
All with a pint of milk

9:00- snack
A couple of slices of toast with honey with tea

11:00-Bed

Any help would be much appreciated

Stickies were great by the way, just looking for some personalized feedback

oceanclub

To be honest, seems pretty carb-heavy. I'd suggest boiled eggs/egg muffins for breakfast at least, then things like nuts/protein shakes or bars/cottage cheese for snacking.

InKonspikuou2

Maybe add in eggs to breakfast mixed with cottage cheese, exclude or reduce amount of wheatabix, and include some type of fruit. Or granary bread. You could mix around every other day in case you get bored. Carbs are important in the morning since you wake up in a catabolic state and they give you an insulin spike. Which you should take advantage of with protein. I normally have a shake in the morning too to add in that bit extra protein.

Snack doens't look too bad. Maybe lose the jam.

As for the rest you are eating the right type of foods but you could spread them about a bit better. I'm not sure if they are complete meals what you eat everyday or just options you select from. Like a stir fry, bolognaise and chili con carne for dinner everyday? Or just select one of them? If that is all together your diet is not that balanced. There are big gaps of protein especially from morning till lunch and from lunch till dinner. You seem to be eating a lot of bread, could relax on the milk intake and use some of it for before bed with whey or something. Makes it more slow releasing during the night. Change the white rice for brown or basamati. Could also add more fish and vegetables. Also seems to be a lot of sauces on your foods. Well i'm guessing from stir fry and chili con carne etc. Also some flaxseed oil or fish oils would be a good addtion.

Smaller meals more spread out would suit me more.

corkcomp

based on the Op's age and stats, hard gainer springs to mind .. i wouldnt worry about the carbs TBH

--SmItHy--

diet seems okay, if you find it hard to gain like alot of people just eat as much as you can, just no salt heavy foods

imstrongerthanu

What gains have you made in 12 months?
It could take you anywhere from 1.5 to 3 years to put on that 10kg of muscle.
Aim to add 0.5 pounds a week anything more and your just
creating work for yourself later on.

Colm_OReilly

You'll need to squat heavy as well to help your body get hyooge brah.

Most of our members of Project Hugening have put on about 10Kg in a couple of weeks (think it's 5 atm). But they've to eat and eat and eat and eat and eat. Seriously, you need to eat to the point you just plain don't want any more food. Then eat some more.

Starting Strength would be the routine I'd recommend for you my friend. Ask Santa for the book as well for Christmas, well worth it.

imstrongerthanu

Colm_OReilly wrote:

Most of our members of Project Hugening have put on about 10Kg in a couple of weeks

10kg's of what? :eek:

Krancjar

I'd say i've put in and around 5kg in the past 12 months and my lifts have progressed also. I'm just lookin for a few tips on how to speed up the process.

Thanks all of you for your input so far

Tico

Hey Krancjar,
obviously you're a hardgainer if with all that food your gains are slow, I would suggest that your diet seems to be a bit scattered and that your just eating whatever you can think of without putting serious thought into whats going into your body.
The amount of milk and dairy your taking in seems to be exceptionally high and although they say dairy is good for you it also contains a lot of saturated fat which doesn't bode well for your heart. Also a lot of your food seems to be prepackaged stuff ie pasta sauces, pizzas etc. These contain huge amounts of salt and are again not healthy for you. With the amount of carbs your taking in with high GI seems bad too eg a lot of toast, bananas, white rice etc, you need these kind of foods only ideally before your workout so they provide glucose into your body fast. Too much carbs especially fast acting carbs can result in diabetes in extreme cases.
Ideally also you need protein during the day on a consistent basis, every three hours suitably. The porridge in the morning is a great start but you would need protein too because you've fasted the longest without it while you were sleeping. A casein shake before bed is a good slow release protein shake too. I would say too that your workout isn't intense enough and because your a hardgainer(im assuming) you need fast workouts that work without spending hours in the gym burning precious bodyweight ie muscle.