[Boltonian99]

Hi,

I was hoping some of you could cast a critical eye over my current diet. I am 5”7 and weigh 130lbs, my aim is to gain mass. Try not to laugh at my current eating habits and feel free to pull it apart.

Breakfast 7.15am
4 Weetabix, 400ml semi skimmed milk
1 Joint Cap
1 Multi Vit
1 Flax seed oil CAP

10.15am
1 wholemeal Pitta
½ a tin of tuna
200ml Orange Juice

01.15pm
1 Wholemeal Barm
150g Chicken breast with salad and Mayo
1 Apple

04.15pm
1 wholemeal Pitta
½ a tin of tuna
200ml Orange Juice
1 Multi Vit
1 Joint cap

06.30pm
Train

07.30pm
CNP Pro recover (High GI carbs and protein formula)

08.30pm
200g Whole wheat pasta
150g C hicken breast
1 Dolmio sauce
200ml Orange Juice

10.00pm
200ml Semi skimmed milk
1 Flax seed oil CAP

I appreciate this topic gets hammered a lot but any advice or tips on this diet and gaining mass in general would be much appreciated.

Mark

[chrispghmuscle]

Hi welcome to the dungeon, do you know what your total caloric intake is for a day?

[Boltonian99]

Thanks. No i don't know my total intake of any of my nutrients.

[chrispghmuscle]

Ok,, that number will give us a base line caloric intake for your body and we can give you advise/ suggestions from there.

[Boltonian99]

Its between 2600 and 2700 calories. By the way the diet supplied is the diet i am eating at the moment and is more than i would usually eat, don't know if this helps.

[ibanezman88]

Originally Posted by Boltonian99

Hi,

I was hoping some of you could cast a critical eye over my current diet. I am 5”7 and weigh 130lbs, my aim is to gain mass. Try not to laugh at my current eating habits and feel free to pull it apart.

Breakfast 7.15am
4 Weetabix, 400ml semi skimmed milk
1 Joint Cap
1 Multi Vit
1 Flax seed oil CAP

do you gain fat easily? if not, switch to whole milk? what is a weetabix. for breakfast, have some oatmeal, or some frosted miniwheats (not too bad if you're bulking. simple sugars aren't too bad 1st meal of the day). go for either that or a sandwhich of wheat bread. oatmeal is the best choice. and eat like 6 eggwhites and if you want, 1 whole egg.

10.15am
1 wholemeal Pitta
½ a tin of tuna
200ml Orange Juice

eat the whole can of tuna. what is whole meal pita? around this time, i like to have a protein shake and put 1/2 cup of oats in it.

01.15pm
1 Wholemeal Barm
150g Chicken breast with salad and Mayo
1 Apple

what's wholemeal barm? hahaha. for lunch, try out some brown rice. chicken breast is good. try to get some brocolli and/or asparagus in there.

04.15pm
1 wholemeal Pitta
½ a tin of tuna
200ml Orange Juice
1 Multi Vit
1 Joint cap

i like to eat some whole grain pasta or something along those lines before a workout.

06.30pm
Train

07.30pm
CNP Pro recover (High GI carbs and protein formula)

good job

08.30pm
200g Whole wheat pasta
150g C hicken breast
1 Dolmio sauce
200ml Orange Juice

10.00pm
200ml Semi skimmed milk
1 Flax seed oil CAP

again, whole milk wouldn't be too bad for breakfast.

I appreciate this topic gets hammered a lot but any advice or tips on this diet and gaining mass in general would be much appreciated.

Mark

i love this topic
it's so fun to critique routines, diets, and physiques.

hope this helps.

oh and your calories are fine for someone your weight. remember though, when you get heavier, and i think you definatly will, increase the calories.

a good formula i like to use for a bulk diet without gaining too much fat is 18x bodyweight in lbs.

but for me, since i like to get strong in the winter, i do 25x bodyweight. don't do that though, you'll get fat lol.

[Boltonian99]

Hi ibanezman88, no I don’t gain fat at all.Weetabix are probably a bit like frosted mini wheats but without the frost ha,ha.

Would you eat the eggs raw or cook them, or maybe blend them with something?

Wholemeal is basically what we call brown bread in England and a barm is probably what you guys would call a bread roll.

I will substitute the whole milk in there.

What do you think about the timing of the meals, does it look ok to you?

Cheers

Mark.

[king james]

lol Don't eat them raw!

i hard boil my eggs the night before so they are fast to grab and take to work. but if you have time and lazy like me sometimes haha you can make a nice omlette with peppers,onions,cheese.

I think your diet looks very good, just try to keep at it and once you get to a stand still in weight slowly add things to your meals to make them bigger.

each meal should have lean meat, complex carbs, and don't forget your veggies!

[Boltonian99]

Originally Posted by king james

lol Don't eat them raw!

i hard boil my eggs the night before so they are fast to grab and take to work. but if you have time and lazy like me sometimes haha you can make a nice omlette with peppers,onions,cheese.

I think your diet looks very good, just try to keep at it and once you get to a stand still in weight slowly add things to your meals to make them bigger.

each meal should have lean meat, complex carbs, and don't forget your veggies!

Cheers for the comments. I was expecting the diet to get ripped to pieces so i am pretty happy about that.

I think every other day i will have eggs with 2 slices of brown bread for breakfast. Bearing in mind my weight and goal, how many whole eggs/eggs whites would you shoot for?

[king james]

4-5 egg whites 1-2 whole

1 egg white is 4g pro 1 whole is 6g pro

[king james]

oh and as we speak im eating 6 eeg whites 2 whole lol

[Boltonian99]

Originally Posted by king james

oh and as we speak im eating 6 eeg whites 2 whole lol

Thats what i'll go for. Looks like its a trip to Asda (Wal mart) tonight to stock up on eggs.

Cheers for all the advice posted by everyone on this thread.