Diet advice TOO GET BIGGGGGG

I wanna grow and put on size and weight, i can think about cuttin later

i am 12stone 168lbs, 5"8, and 20% body fat

i find it really hard to gain wait and have tried all sorts of training regimes but figured it must be my diet

heres what i eat

meal 1:- 10am
Cereal/Oats with milk in large bowl

meal 2:- 11am
Sandwich e.g chicken/turkey

(just before gym at 11.30)

meal 3:- 1:00pm
small salmon and rice

meal 4:- 3pm
tin of tuna, rice, sweetcorn/beans etc

meal 5:-6pm
chicken breast and mash patato

(sometimes protein shake between)

meal 6:- 9pm
small salmon and rice

meal 7:- 11pm
cereal with milk

Please give me some advice on how this can be edited or improved

i am just trying to bulk for now and add weight

first off, we'll need macros to give you proper advice, calories, fat, protein, carbs, off each meal.

looking at it as it is, i say your not takin in very much in terms of calories. add the macros and your training experience and we'll go from there

Quote:

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Originally Posted by kingk

I wanna grow and put on size and weight, i can think about cuttin later

i am 12stone 168lbs, 5"8, and 20% body fat

i find it really hard to gain wait and have tried all sorts of training regimes but figured it must be my diet

heres what i eat

meal 1:- 10am
Cereal/Oats with milk in large bowl

meal 2:- 11am
Sandwich e.g chicken/turkey

(just before gym at 11.30)

meal 3:- 1:00pm
small salmon and rice

meal 4:- 3pm
tin of tuna, rice, sweetcorn/beans etc

meal 5:-6pm
chicken breast and mash patato

(sometimes protein shake between)

meal 6:- 9pm
small salmon and rice

meal 7:- 11pm
cereal with milk

Please give me some advice on how this can be edited or improved

i am just trying to bulk for now and add weight

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looks almost like a cutting diet to me. need to list calories, protein,carbs, fats per meal and total it our for the day as well. that way people can better help you.

At 20% I would suggest you think about cutting now. There is ZERO need to get fatter if adding muscle is your goal

What ADAMGH said...

20%? thats about time to cut. no more bulking