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  1. #1
    seany86 is offline New Member
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    Oct 2010
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    Question Help with my diet!!!

    HEY ALL IS THIS A GOOD ENOUGH DIET TO GAIN LEAN MUSCLE WITH LITTLE FAT? I'LL ALSO ADD THAT I'M TRYING TO CONCENTRATE ON MY AB AREA..

    meal 1:
    5egg whites 1 yolk (scrambled)
    2 slices wholemeal bread (burgain mens welbeing, this bread is higher in protein then others 13.5g per serve with is 2 slices and full of vitamins and minerals.)

    meal 2:
    1/2 cup brown rice
    with either; 100g chicken, 100g kangaroo, 120g salmon, 100g tuna or 100g turkey
    (i alternate between these 5 each day so i dont get sick of the same food)

    meal 3: (pre workout) 40mins before gym.
    whey shake with water
    (i'm also currently using no-shotgun straight before my workout)

    meal 4: (post work out)
    whey shake with 300mls low fat milk
    600ml bottle gatorade.

    meal 5: (roughly 1 hour after workout)
    either 100g chicken, 100g kangaroo, 100g salmon, 100g tuna or 100g turkey
    with a heap of green veges.

    meal 6:
    either 100g chicken, 100g kangaroo, 100g salmon, 100g tuna or 100g turkey
    green vege's

    meal 7: (before bed)
    caisen powder with water

    i've been doing this diet for the past 4months with 1 day every second week i'll eat 1 or 2 meals of whateva i like.
    i seem to maintaining my wieght of 86kg's give or take 2kg's and have seen a lil change in defintion in the ab area. i work out 4 days a week and do 20-30 mins cardio 2-3 days a week
    my current workout plan is monday:
    5x5 deadlift
    5x5 squat
    weighted decline crunches 40kg plates to fail
    hanging knee raises

    wednesday:
    5x5 deadlift
    5x5 squat
    flat bech leg raise (fail)
    plank (fail)

    friday same as monday.

    i'll be changing this in a couple weeks to a 4 day program swapping the routine everyweek
    monday: chest & abs
    tues:legs
    wed: rest
    thurs: bi's/tris & abs
    fri: shoulders & back
    20-30mins cardio 2-3 days a week
    Attached Thumbnails Attached Thumbnails Help with my diet!!!-dsc_0810.jpg   Help with my diet!!!-dsc_0808.jpg  

  2. #2
    seany86 is offline New Member
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    Oct 2010
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    i must admit my current workout isnt the best just been trying to concentrate on my core and ab area..

  3. #3
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    Nov 2009
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    New Jersey
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    Tough to answer without knowing your stats. Age? Height? Weight? I don't need bodyfat % in this case because you're clearly very skinnny (no offense). Answer those few questions and then we can help.

  4. #4
    seany86 is offline New Member
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    Oct 2010
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    I'm 24, 190cm & 88kg''s

  5. #5
    seany86 is offline New Member
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    Oct 2010
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    Bump

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