Diet Questions

K09

Hi,

My aim is to build muscle and to get a 6-pack look.

I am 5' 11" and 80kg.

I do weights 2 days per week; play football 1 day; cycle(1hr) 2 days.

To build muscle I have been told by trainer I need to consume over 3k calories daily - more on training days.

I am looking for some help on my diet. I was usually eating a brown bread sandwich for lunch but found all the bread was giving me a belly. So I have cut down on bread and pasta.

Today for example I have...
Breakfast:
Flahavan's - Quick Oats Porridge With 170ml Skimmed Milk & spoonful sunflower seeds
Banana

Snack:
Wholewheat Brown Bread, 2 slice w butter/jam
Yogurt

Lunch:
Chicken Breast - roast
Lettuce, Tomato
1 boiled egg
Glass low fat milk
Apple

Snack:
1 tin John West Tuna

Dinner:
Chicken Curry (1 breast), boiled white rice

Snack:
1 scoop casein w low fat milk(400ml)

This brings me up to around 1900calories in total if I'm correct?
How do I get to easily over 3000 but still keep diet clean?

I could easily go for meat loaded pizza that would give me my protein/calorie needs but not good for 6 pack or eating healthy.
I also find after lunch I am still hungry.

Any advice would be much appreciated.
Thanks

WeeBushy

Gaining muscle and getting a 6 pack are to some degree mutually exclusive. To get a six pack you need a low body fat % or else you can have all the muscle in the world but you won't be able to see it. Lowering your bf% requires eating at a calorie deficit, which is obviously at odds with gaining muscle.

So decide which you want. If you want to gain muscle then eat your 3000 calories a day and you can then focus on fat loss when you're happy with size.

If that's what you decide to do then you could replace the low fat milk with full fat milk for a starters.
You could have an extra hard boiled egg or two at breakfast.
Was the pasta you used to eat white? If so have some whole grain pasta with meals. Also replace that white rice at dinner with wholgrain rice.
But basically what you have to do is simply eat more. Increase your portion sizes dude. And don't be afraid of the odd dirty calorie meal

Mellor

You simply need to eat more. If you posted that diet without mentioning your goals I'd of guessed you were trying to lose weight and were doing a good job too.

Stick with 3 snacks and 3 meals, just increase your portion size and you'll get to 300 easily.

Changes:
Breakfast - Have more oats and use full fat milk

Snack - Add peanut butter to that jam sandwich

Lunch:
2 breasts, 2 eggs, full fat milk

Snack:
2 tins of Tuna

Dinner:
Chicken Curry (2 breast), extra rice

Snack:
2 scoop casein w full fat milk(400ml)

That's easily 3000 calories with minor changes. On days you are short, don't be afraid of a dirt meal to get the calories in.