Bulking up and diet advice

midlands19

After takeing too long a break for the gym for different reasons .I am back about a month or so but not consistant . I am going to sort myself out from this week on . My main goal is to build muscle and size . I am around 65-69kg and am 5ft8 heigh . I am doing different muscle groups on different days and am doing 4 and 5 sets of between 8 and 12 reps with the last 2 everytime just about being lifted.

since i am at college and liveing in my diet is failing me .whats on offer is

breakfast - is cereals,toast,
Dinners -potatoes,vegtables(carrots,peas,cabbage,sweetcorn)meat(lamb,pork,beef,bacon)Pasta in sauce is avil as vegaterian
Teatime - chips,pitza,beans,waffles .
All meals there is salad bar( and bread avail .

From the limited selection what should i be eating more off,along with the 2 protein shakes .

top madra

midlands19 wrote: »

From the limited selection what should i be eating more off,along with the 2 protein shakes .

Quality food.

midlands19

top madra wrote: »

Quality food.

can your broden what you mean by quality food? what do i need more and less of ?

_Beau_

More protein from source, to start with.

Read this to find out what to buy, and this to find out how to prepare your meals.

top madra

midlands19 wrote: »

can your broden what you mean by quality food? what do i need more and less of ?

chicken
beef
oats
rice
veg

etc

your breakfast and tea time meals suck..

you need to find out you calorie maintenance and then eat about 500 calories above that to bulk up..

chips,waffles are full of carbs and fats but no protein,

you need more protein in your diet

midlands19

top madra wrote: »

chicken
beef
oats
rice
veg

etc

your breakfast and tea time meals suck..

you need to find out you calorie maintenance and then eat about 500 calories above that to bulk up..

chips,waffles are full of carbs and fats but no protein,

you need more protein in your diet

well as u say brekfast (not even porraige )and tea time meals are well just ......... I do not currentaly eat eggs but will start if this will bennift my protein intake .
In current diet now the only meal time i am gaining protein is at lunch time with meat and this is bugger all with the portion sizes . have get protein form shakes ,Pasta would be another good carb isnt it ?


How do i find out my calorie maintance ?

_Beau_

It's more advisable to get as much protein as possible from source. Shakes are a supplement - they're supposed to be taken in addition to a good diet, not replace one.

top madra

midlands19 wrote: »

well as u say brekfast (not even porraige )and tea time meals are well just ......... I do not currentaly eat eggs but will start if this will bennift my protein intake .
In current diet now the only meal time i am gaining protein is at lunch time with meat and this is bugger all with the portion sizes . have get protein form shakes ,Pasta would be another good carb isnt it ?


How do i find out my calorie maintance ?

Give me your weight, height and bf% and tell me how active you are and I'll get it for you although maybe not tonight..I gotta get sleep..

Eggs are good ya,

But they're only about 8 grams of pro each so you would wanna eat a few along with chicken, milk etc

When you get a idea of how much cals a day your suppose to eat , then you can start adding the food you want or need to make up the numbers..

You should really go read up on nutrition..

Da Za

StartingStrength is the answer

top madra

Da Za wrote: »

StartingStrength is the answer

Not to his nutritional problems it isn't..

Proper diet > training..

Zamboni

top madra wrote: »

You should really go read up on nutrition..

Or he should read the many replies to all his previous threads.
Tons of advice already given to this guy who just ignores it and reposts months later with the same question.

top madra

Zamboni wrote: »

Or he should read the many replies to all his previous threads.
Tons of advice already given to this guy who just ignores it and reposts months later with the same question.

Oh,

I'll leave him to it so.....

Mellor

midlands19 wrote: »

How do i find out my calorie maintance ?

About 2300 calories based on your weight.


But the number is no good for you if you don't do anything with it.

Irishcrx

Hows it goin,

Your in a similar boat to me , as the others said you need to read up on diet and nutrition and work out a diet plan that works for you. Supplements are only usefull on top of a good diet. Scratch what your currently eating and start from scratch, there are plenty of online apps to count what protein , carbs and calories each food contains and what you should be taking in. At the minute i'm 5'8 , 69 KG 15 percent bodyfat and my calorie MAINTENANCE intake is approx 1800 a day, so to bulk up i'm taking in between 2300 - 2500 a day.

Example of what you could be eating...

Breakfast - Porridge , oats , smootie , glass of milk , fruits , eggs , wholewheat bread better a combination of the above together.

Mid morning - protein shake

Lunch - Chicken breasts , tuna , pasta's , mince , lamb

Snack - Cottage cheese , crackers , protein bars.

Dinner - Steak , beef , mince , chicken , tuna , rice , pasta , potatoes , veg

Post workout - Protein shake

Supper - Wholewheat sandwich , glass of milk , fruit.

Remember to count what your taking in and make a plan, also make sure your taking in 2-3 liters of water a day and training hard ,the diet and training only work hand in hand. Theres also other supplements like creatine etc but your diet is the core everything else should be built around , read up on nutrition and find what works for you. High protein , carbs and healthy fats are your base...and consistency!

darrenw5094

3000 cals for me are:

Meal 1: 75g Oats, 1 whole egg, 5 egg whites, Omega 3 oil, small amount of blueberries, maybe some whey

Meal 2: 2 slices wholewheat brown, 300g Tesco cottage cheese, 10g peanut butter, small protein shake (whey, egg white, casein)

Meal 3: 75g oats with 2 whole eggs, 4 egg whites (scrambled together) some green beans

Meal 4: Chicken breast with 75g oats (or 300g sweet potatoe) and broccoli

Meal 5: Lean mince meat (or chicken) 50g oats and broccoli

Meal 6: 200g salmon fillet, 25g oats and brussel sprouts

That is a sample of diet for gaining some size, but you might need slightly less cals, so adjust for your needs.

Gummy Panda

He needs Russian Bear 5000



:pac:

darrenw5094

Gummy Panda wrote: »

He needs Russian Bear 5000



:pac:

If that had a pic of Dorian Yates on it.......i'd buy it.