Hey basically ive been weight training on and off (not serious) just enjoy it for around 3 years and because of my lack of knowledge and, silliness i thought i could bust my balls at the gym a few times a week and look like a god, Haha not quite anywayssss, i've now re joined my gym which is a really good weight lifting gym, and asked them for a diet plan. As im currently 145 pounds at 5ft 11 inches tall and looking just as a starting aim to pile on around 30 pounds and see how i go. Right so this is the diet plan they have given me and i want you good ppl if you can to cast your eyes over it and tell me what you think, im very happy to listen to any advice and try anything to help.
So my lifestyle at the minute is pretty much like this.....
Work 4 days a week on shifts but latest im working til is 12pm, a do around 15 miles cycling a day and have a very fast metabolism. and on my 2 days off a week train hard in the gym for around 2 - 3 hours concentrating on 2 muscles a session. and then do general dumbbell and bench work at home on other days, again if this is not good enough tell me im not a dreamer im looking to know the truth.
so the diet go's like this....
Breakfast;
choose either
54g bran flakes- kcals g = 171 carbs = 27.4g prot = 5.3g fat = 1g
47g porridge oats kcals = 172g carbs = 29.1g prot = 5.1 fat 3.7
53g shredded wheat kcals = 171g carbs = 36.4g prot = 5.6 g fat = 1.5
64g all bran kcals = 172g carbs = 29 prot = 8.2g fat = 2.5
+ 1/2 pint skimmed milk kcals = 82.6 g carbs = 12.6 prot = 8.3g fat = 0.1g
plus
2 boiled eggs (use 1 yolk, 2 white) kcals = 84.6 carbs = 0 prot = 12.6 fat = 3.8, on 1 medium sliced wholemeal toast with extra low fat tesco/ philadelphia cheese spread kcals = 88 carbs = 17 prot = 3 fat 3.8 g
plus, 1 x apple kcals = 47 carbs = 11.8 prot = 0.4 fat = 0.1
Mid morning
1 x pro peptide kcals = 230 carbs = 6 prot = 45 fat = 3 OR
2 x small tubs tesco low fat cottage cheese or equivilant kcals = 158 carbs = 6.6 prot = 26.6 fat = 3 THIS ON.....
3 x ryvita wholegrain kcals = 111 carbs = 20.1 prot = 3.3 fat = 1.8
Lunch choose either....
4 slices wholemeal bread with mustard relish kcals = 344 carbs = 66.6 prot = 13.3 fat = 2.6 ON
1x pack tesco healthy living wafer thin roast ham (110g pack) or equivilant kcals = 117 carbs = 0 prot = 24 fat = 2.4
1 x piece of fruit kcals 66 carbs = 16 prot = 1.5 fat = 0
then basically the same again but with tuna and again but with turkey on the bread, similar kcals and that just dont want to bore you too much by putting them all in.
then afternoon....
pro peptide (2 serving or 2 scoops) kcals 230 carbs = 6 prot = 45 fat = 3 ADD IN 2 scoops pro fuel kcals 237 carbs = 59 prot = 0 fat = 0 & slice melon 43 cals 10 carbs 0 prot no fat
Then for tea..... either
Home made burgers... 250g lean steak mince 310 cals carbs = 0 prot = 52 fat = 11 with 1 egg crushed garlic 80 cals carbs 0 prot 7 fat 6 with 2 x whomemeal barms 200 cals carbs 40 prot 9 fat 2
or..
spag bol cals 560 carbs 42.2 prot 60.5 fat 14.8
etc...
and supper pro peptide 230 cals carbs 6 prot 45 fat 3
and thats basically whats they have given me said have 3 high days on 2800 cals and 1 low day on 2300 cals, and thats it. as i said before really looking to get some weight on now and get some decent gains, thanks so much for reading any help questions il be very happy to recieve thanks again, Banni
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Originally Posted by Cheylayna1978
