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Help with diet please..

  • 25-07-2011 8:59pm
    #1
    smokey20
    Registered Users, Registered Users 2 Posts: 150 ✭✭


    Hi folks,

    Im looking for some help with my diet. I have been doing weights on & off for last 3years, no major gains to be honest but def have gained a bit more mass.
    My current stats (roughly) are:
    27yr old male, 6ft 2inchs, 14.5/15stone and bout 25ish% body fat.

    Im looking to gain some extra size/muscle and put on the least amount of additional fat (25ish is quiet high as it is).

    I work in an office, so I have quiet a sedentary day, sitting at the computer. I have recently started SL 5x5 program (I dont need to here anyones opinion on this program as there is plenty of it already on this forum). So gym Monday, Wednesday & Friday.

    Diet consists roughly of the following:
    Breakfast 730am-
    bout 80grams of oats blended with water & scoop of protein.
    Midmorning 1030am-
    Chicken fillet sandwich, mayo & cheese or beans on toast.
    Lunch 130pm-
    Wholemeal rice & chicken fillet
    Afternoon 430pm-
    Wholemeal rice & chicken fillet or tuna sweetcorn mayo pita
    530pm Gym
    Immediate after gym- 630pm
    Protein shake
    Dinner 7pmish
    Spag bol or staek & potato or ??
    Before bed 1045pm
    Protein shake with milk

    AsI said Iv been doing weights a while now with not a great deal of gains. I understand that I have to put serious effort in when in the gym and rest afterward, however Im aware that a good clean balanced diet is essential if you want to make some serious gains.

    I wanna make some serious gains and would greatly, greatly appreciate if someone could help with a structured diet, based on the above info.

    I hope to hear from you knowledgeable people of boards.

    Cheers


Comments

  • #2
    smokey20
    Registered Users, Registered Users 2 Posts: 150 ✭✭smokey20


    Anybody??


  • #3
    jt_dublin
    Registered Users, Registered Users 2 Posts: 337 ✭✭jt_dublin


    Hi Smokey,

    Even though you dont give exact portion sizes, at a glance your diet looks a bit heavy on carbs. And a mid-morning sandwich with mayo & cheese will be fairly calorific! Try putting this typical days intake into one of the online food diaries such as http://www.fitday.com to see what the carb & calorie intake are.

    Where is your fruit & especially your veg?

    I'd would swap some of the carbs for some veg & some good fats (nuts, avocado etc..). Have a look in the stickies

    Rgds,
    JT.


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