No body has given any real answers!!!DIET

[tjpatrick1987]

Hey guys just reporting progress 1 month ago i weighed 118 at a steady 126 ....Moving on up and only 34 more to go lol....I've heard a lot forums on this site promoting fish oil over flax so i think im gunna have to go with Fish oil Instead.... AS FOR THE 500 calorie sub i underestimated just a little bit LoL Thanks i feel like im starting to make some headway but still a long road left...

[roidboyjnr]

basic rules to gain size is atleast 2gr of protein per lbs of body weight.

I have heard people getting great results on muscletechs weight gainer hardcore but its exspencive stuff..

go to your local sup shop and ask for a good gainer. try and eat that 30/40 grams of protein each meal and a slow release for bed time or use cottage cheese low fat.

also cant recommend the fish/flax oil enough but get the actual oil not pills they are a ripoff.

[perfectbeast2001]

Your diet totally sucks mate and i mean big time. I would not even eat that rubbish on christmas day. Anyways here is a diet i give out to people who have no previous nutritional knowledge. It is pretty basic but easy to use. If you dont grow then simply add an extra meal in for the day. If it makes you fat then PM me and i will help you to tweak it,

CARBS

4 slices wholemeal bread
1 cup oats
1/2 cup brown rice (dry weight)
2 wholewheat bagels
1 cup wholewheat pasta (dry weight)
2 sweet potatoes
1 baked potatoe

PROTEIN

5 egg whites 1 yolk
130g chicken/lean pork/turkey/lean steak
1 can tuna
150g smoked salmon(no added fat with this meal)
1 cup light cottage cheese
150g smoked mackerel (no fat with this meal)
150g prawns
150g crab
200g cod or any white fish

FATS

1 TBsp ***** margarine
1 Tbsp Olive oil/flax oil
10 nuts any variety but not salted or roasted.
1/2 avocado
15 olives
25g cheese

eat 5 times a day. Pick one item from each food group to create a meal unless otherwise stated next to item. Add as much salad and veg as you like. Season with herbs and spices, chillies, garlic, soy sauce, vinegar and pickled veg as required.
No fruit juices, No alcohol, no sugar added to anything, check all lables if using sauce ect, look out for glucose, fructose, sucrose. Do not eat them
Diet soda only.
You may have one piece of fresh fruit with every meal. Limit use of bananas and other sweet exotics (strawberries are fine though). good portion sizes for fruit. 10 strawberries, 20 rasberries, 1 apple, 1 pear, 1 orange, 25 grapes, 1 banana, 1 peach, 2 plums.

Take 6 fish oil capsules every day. Take 2 multivits every day. Take 2000mcg vit C every day.

If you are weight training drink a protein shake before and after training with 1 scoop protein. Eat a banana before and after weight training. Do your cardio in the morn before eating anything at all.

[tjpatrick1987]

perfect beast i appreciate the advice and i will incorporate all of your advice that i can... I just dont think that diet would ever work for me not b/c lack of commitment or dedication..... Just for the simple fact i dont have the money or the time in my life(full time student and job)...i am not concerned about putting on fat i just dont want to be skinny anymore...i've gained almost 9 pounds in my first month... My goal is still considered to be very very skinny to most people. I can whip myself into shape in no time ....I am actually very athletic...please so not take this post as an insult b/c i 100% appreciate the advice and i will try to keep my diet as healthy as possible