Bulking/Muscle gain diet advice

paulb06

Hi All,

Just want to see peoples opinion on my diet and whether I should change it or keep going the way it is?

I started at 141 lbs about 2 months ago (maybe a bit less) and I am now at 157 lbs.

I am aiming for about 2900-3000 calories per day as my maintenance is 2450 in or around.

Morning shake 8.30am
50g Oats
Banana
2 tsp peanut butter
400ml full fat milk.
Scoop of whey protein

Breakfast 11.30am
4 eggs
2 slices of wheaten bread w/butter
400ml milk
OR
4 egg omlette with peppers/mushrooms/chopped veg/flax seed.

Lunch 3pm
Chicken fillet
80g brown rice
2 cups broccoli
Small bit of bisto gravy for taste!

Dinner 6.30pm
2 baked potatoes (microwaved) OR Sweet potato chips in oven
Sliced turkey breast
Some more green veg (broccoli/green beans etc whatever is available)

Snack 9.30pm
Similar to 8.30am shake.

I go to the gym 3 times a week, usually Tuesday, Thursday and Saturday. Play indoor football Monday and Wednesday so that's great for cardio.

The 16lbs or so I have put on is not much fat at all so I am not too worried about that, do I keep going with this or should I tweak it?

I am not a lover of any type of fish which is unfortunate but I am sure I can get myself use to certain fish. Which is best to start with?

Also this could be a REALLY stupid and obvious question, but as I am gaining weight, to continue gaining, do I need to keep eating the same amount of calories? Or do I need to eat more calories because I now weigh more? I am a hard gainer by the way! Been the same weight since I was about 15!

Or do I just eat more once I notice the weight gain has slowed/stalled?

Thanks and sorry for the long post.

GiftofGab

Good diet and well done on the weight gain. You still appear quite light so IMO I would up your cals to about 3500. Maybe have a little snack between breakfast and lunch. You could try having an advocado for breakfast instead on banana and snack almonds, yogurt and banana after breakfast.

You could also put some cheese and gravy over your lunch for extra cal.

You can use milk instead of water for protein shake.

I'm not too keen in having 4 eggs everyday. Maybe only have them a few times a week. You could cut that down to 1 or 2 eggs + 4 egg whites maybe 2 times a week.

And maybe eating beef a couple of times a week.

The aim is to have cal rich foods that are healthy and high in nutritions.

paulb06

GiftofGab wrote: »

Good diet and well done on the weight gain. You still appear quite light so IMO I would up your cals to about 3500. Maybe have a little snack between breakfast and lunch. You could try having an advocado for breakfast instead on banana and snack almonds, yogurt and banana after breakfast.

You could also put some cheese and gravy over your lunch for extra cal.

You can use milk instead of water for protein shake.

I'm not too keen in having 4 eggs everyday. Maybe only have them a few times a week. You could cut that down to 1 or 2 eggs + 4 egg whites maybe 2 times a week.

And maybe eating beef a couple of times a week.

The aim is to have cal rich foods that are healthy and high in nutritions.

Wow I don't know if I could fit 3500 calories in a day! I struggle as it is to be honest. My aim at the start was actually 70kg/154lbs but as I'm at 154 I can see I could add a few more lbs!

Thanks for the adviceI am looking to add a few different foods to my diet in the future anyway to change things up, gets quite boring eating chicken/rice/broccoli most days.

GiftofGab

paulb06 wrote: »

Wow I don't know if I could fit 3500 calories in a day! I struggle as it is to be honest. My aim at the start was actually 70kg/154lbs but as I'm at 154 I can see I could add a few more lbs!

Thanks for the adviceI am looking to add a few different foods to my diet in the future anyway to change things up, gets quite boring eating chicken/rice/broccoli most days.

Yeah 3500 cal a day can be tough. That's why I suggest adding cheese and gravy to meals.

What height are you?

Agree it can be boring eating chicken / rice / brocolli every day. You can change the chicken with beef, turkey, fish (although you dont like this) and extra lean (reduced fat) beef mince. Rice with sweet potato, potato, quinoa. And in terms of brocolli, I generally just use mixed frozen veg and just tend to mix the types up a bit. Since your gaining muscle you can use sauce for extra cal. Mix it up between gravy, pepper sauce etc. For dinner you can make several different types of stir frys with different meats. You could also eat chicken / beef / beef mince wraps. Steak with potato, veg and sauce. Chilli con carni. There's loads of different ideas. Just make sure you have fruit / veg, quality protein, slow releasing carbs and minimum bad fats.

paulb06

GiftofGab wrote: »

Yeah 3500 cal a day can be tough. That's why I suggest adding cheese and gravy to meals.

What height are you?

Agree it can be boring eating chicken / rice / brocolli every day. You can change the chicken with beef, turkey, fish (although you dont like this) and extra lean (reduced fat) beef mince. Rice with sweet potato, potato, quinoa. And in terms of brocolli, I generally just use mixed frozen veg and just tend to mix the types up a bit. Since your gaining muscle you can use sauce for extra cal. Mix it up between gravy, pepper sauce etc. For dinner you can make several different types of stir frys with different meats. You could also eat chicken / beef / beef mince wraps. Steak with potato, veg and sauce. Chilli con carni. There's loads of different ideas. Just make sure you have fruit / veg, quality protein, slow releasing carbs and minimum bad fats.

Thanks for that, yes will look to change things around so I dont get too bored. Height is 169cm, what weight should I be aiming for at this height?