need to add 20lbs. but quality gains

[sameer0000]

Age-29
Weight -71 stuck there
Height -5.10
BF 12%
I am vegetarian but i do eat eggs

Workout 5-6 times a week in the evening
Plz suggest best way to hit the target

[Bio-Active]

Post up what you ate yesterday?

[sameer0000]

10am Wakeup after bath.. Oats with almonon,cashews n raisins n whey protein 1 scoop with water

12pm - 2 brown bread slice, 5 egg white, tea n biscuits

2.30pm- lunch. 4 Brown bread, 4 white egg, n vegetables or pulse

5pm -6pm- whey protein shake Or 5 EGG whites

8pm- sweet potato as pre-workout before 30 mins

8.30 to 10pm workout
Than post workout protien shake

11pm dinner - 2 brown bread slice, 3 white egg, vegetables Or pulse
Later alternate days glass of toned milk n sleep...

[Bio-Active]

10am Wakeup after bath.. Oats with almonon,cashews n raisins n whey protein 1 scoop with water

12pm - 2 brown bread slice, 5 egg white, tea n biscuits Bump this to 8 whites and 2 yolk I would switch the bread to 1 cup oatmeal

2.30pm- lunch. 4 Brown bread, 4 white egg, n vegetables or pulse Same as above

5pm -6pm- whey protein shake Or 5 EGG whites You need carbs with this meal add sweet potato or Rice or Whatever carb you like

8pm- sweet potato as pre-workout before 30 mins Add protein to this meal about 40 grams

8.30 to 10pm workout
Than post workout protien shake

11pm dinner - 2 brown bread slice, 3 white egg, vegetables Or pulse
Later alternate days glass of toned milk n sleep... Change this to something like meal one

See my comments in bold. this will be a good start

[sameer0000]

Cant see any comments in Bold?

[Bio-Active]

Cant see any comments in Bold?

look at your post that I quoted above. I made comments to the right of your quote in bold

[sameer0000]

Ohh srry yh.. Got it now.. M using app fr this forum... Will u plz help me in dinner n before bed meal?

[Bio-Active]

Ohh srry yh.. Got it now.. M using app fr this forum... Will u plz help me in dinner n before bed meal?

did you read what I posted above? It's all listed there

[sameer0000]

Yh i have read all quoted by u.. And thanx alot sir...
But can u tell for how long i need to wait to drink glass of milk after having dinner...

[Bio-Active]

Yh i have read all quoted by u.. And thanx alot sir... But can u tell for how long i need to wait to drink glass of milk after having dinner...

just go ahead and drink it with your dinner that's fine. Your trying to gain. You need to keep this food intake consistent every day to judge your gains and make adjustments though

[sameer0000]

Supplements...
Multivitamin
Fish oil
Whey protein
Glutamine yesterday bought never used before..
Above all, are fine? Or do i need to change it or add it

[Bio-Active]

Supplements... Multivitamin Fish oil Whey protein Glutamine yesterday bought never used before.. Above all, are fine? Or do i need to change it or add it

there fine as supplements. Your weight gain will be from your food intake training and rest

[sameer0000]

Ohh.. K..
Plz tell me how n when to take Glutamine? As i nvr used it before...

[Bio-Active]

Ohh.. K.. Plz tell me how n when to take Glutamine? As i nvr used it before...

it doesn't matter. Remember those are just supplements

[sameer0000]

Yh... I dnt use much...
N last one... Do u knw abt "Davisco whey protein powder "? Howz it is..

[Bio-Active]

Yh... I dnt use much... N last one... Do u knw abt "Davisco whey protein powder "? Howz it is..

protein powder is the same as above I only use it as a supplement not a meal replacement

[Jphila28]

I was only taking in about 3000 calories a day 3 weeks ago and was stuck at 180. I uped my cal more and more each week, now im at about 5200 cal a day and gained 11 pounds of lean muscle in 3 weeks. Healthy food and alot of it. Works.

[sameer0000]

5200 cal... Its huge... Being a vegetarian, i dnt think i can have 5200 with good quantity protien..

[Jphila28]

The more cal intake the more protein intake. You dont necessary need 5200, but need increased

[musclestack]

I was only taking in about 3000 calories a day 3 weeks ago and was stuck at 180. I uped my cal more and more each week, now im at about 5200 cal a day and gained 11 pounds of lean muscle in 3 weeks. Healthy food and alot of it. Works.

Well done on the weight gain, but I'm sorry to say, you did not gain 11 pounds of LEAN MUSCLE in 3 weeks, even if using AAS coupled with a priming diet approach.

[Juced_porkchop]

add olive oil to everything you can is a good tip. I also dont eat meat.

also add in a few handfulls of nuts during the day. maybe an extra protein drink too

[sameer0000]

Lacking with protien diet only... M stuck at 140gm protein per day

[sameer0000]

M taking 220-230gm protein... 350-400gm carbs... 40-50gm fat... Is it gud to gain weight?