Diet and suups for muscle gain

**Leokis** · 03-10-2010, 04:34 AM

Sorry for posting it here, but I didnt get any feedback or even response on my threads in Diet and Supplmenets discussion sections...

I have decided to stay away from steroids as I am only 20 years old, thanks for convincing me not to do it.

So I have researched on diets and supplements and figured out my own!

Please tell me what you think about this diet for gaining mass and should I also add supplements like NO Xplode or NO Shotgun or SuperPump 250??

My stats: 20 years old, 5'9, 165lbs, training for 4 years 4 times a week.

1st Meal - 220gr cottage cheese + 1 scoop of protein with 1 cup oatmeal + 1 capsule R-ALA (50g protein 40g carb)

2n Meal - 200gr tuna with olive oil (52g protein 16g fat)

3rd Meal - Pre-workout 15gr protein 30gr dixtrose (15g protein 25g carb)

5gr glutamine during workout

4th Meal - Post-workout 15gr protein 30gr dixtrose (15g protein 25g carb)

5th Meal - 2 x small chicken breasts, veggies, brown rice + 1 capsule R-ALA (45g protein 48gr carb 10g fat)

6th Meal - turkey/ham slices 150gr + cheese 50gr + 1 capsule Biotin (55g protein 11g fat)

7th Meal - chicken breast 133gr + boiled rice or pasta 70gr + 1 capsule R-ALA (40gr protein 48gr carb)

8th Meal 2 - scoop protein + flaxseed oil 15gr + 5gr glutamine (50gr protein 15gr fat)

TOTAL Protein 322gr Carb 186gr Fat 52gr

**PK-V** · 03-10-2010, 05:01 PM

bf%?

what is your goal?

just to continuously gain mass (size/hypertrophy)?

diet looks solid, adjust to suite your needs and listen to your body

as for the supplements as they state there supplementary and no necessary
I see no problem in using them to give you a psychological boost as most of them are placebos

post up your routine

**michael tyson** · 03-10-2010, 05:51 PM

should be at least 40g of protein in each meal and post workout. meals should be protein/carb or protein/fat. You also need some fibrous carbs in there. Go make this post in the diet section.

**Leokis** · 03-11-2010, 05:35 PM

Thanks for reply!

My BF is 8%

And my goal is to gain as much lean mass as possible!

I have made more research and adjusted my diet due to the fact that I am a hard gainer + added supplements

1st Meal - 220gr cottage cheese + 1 scoop of protein with 1 cup oatmeal + 5g glutamine + 2 tab biotin (50g protein 40g carb) 200gr lean ham or turkey breast with 1 cupoatmeal

2nd Meal - 200gr tuna with olive oil + rice/pasta 60g/ whole wheat bread 125g + 1 cap ALA (62g protein 65g carb 21g fat)

Pre-workout Supplement

Workout

3rd Meal - Post-workout 50gr protein 50gr/50gr dixtrose/matodextrin (50g protein 100g carb)

4th Meal - Lunch + 1 cap ALA and 2 tab Biotin (50g protein 50gr carb 15g fat)

5th Meal - turkey/ham slices 150gr + rice or pasta 62g + cheese 50gr + 1 cap ALA (55g protein 50g carb 11g fat)

6th Meal - chicken breast 133gr + rice or pasta 62g (40gr protein 50gr carb)

7th Meal - 2 scoop protein + 1 tbsp flaxseed oil + 5gr glutamine + Tripple Omega (50gr protein 15g fat)

TOTAL Protein 350g Carb 360g Fat 62g