any help appreciated. thank you
Hey guys and gals
Been years since i've been on this site (i know shame on me; even worst, haven't been to the gym in about 4 years) A little about me.... my stats are 5'9 165lbs atm and I'm 29 years old. I need to gain lean muscle mass as bodybuilding is (or certainly was) my way of life 4 years ago.
If you need any additional info please let me know)
I'm looking for some help on my current diet and any critique would be greatly appreciated
(sorry I have not done the macros yet)
Wake up at 510AM
5:30 - 6AM (BREAKFAST)
1 banana
1 cup grits
2 scoop egg protein (all max nutrition)
I take MarketAmerica (visit marketamerica.com to know more) supplements with my breakfast:
1 cap vit c
1 cap calcium
1 cap vit d
1 cap OPC - (anti-oxident)
1 cap vit b complex
1 cap digestive enzymes
1 omega 3 pill
1 tribulus pills (all max nutrition)
2 beef amino pill (universal nutrition)
2 UNI Liver pills (universal nutrition)
1 cap vital greens
8:00AM (SNACK)
Protein shake
2 scoops protein (ISO flex - all max nutrition)
2 scoops carbs (maxi maize - all max nutrition)
1 teaspoon creatine (all max nutrition)
1 teaspoon fibre
1 apple
1/4 cup of granola cereal (it's from balk barn and some of the best I have ever come across)
10:30AM (LUNCH)
1 cup pasta with lean ground beef + pasta sauce (organic pasta sauce from Costco)
2 caps digestive enzymes
1 cup blackberries or strawberries or blueberries (whatever I got atm)
1:00PM (SNACK)
1 can tuna (solid white tuna from Costco)
1 sweet potato
1/4 cashew nuts (unsalted from Costco)
2 beef amino pill (universal nutrition)
2 UNI Liver pills (universal nutrition)
3:00PM (PRE TRAINING)
2 scoops protein (ISO flex - all max nutrition)
2 scoops carbs (maxi maize - all max nutrition)
4:00PM - 5:00 (TRAINING)
2 scoops protein (ISO flex - all max nutrition)
2 scoops carbs (maxi maize - all max nutrition)
2 beef amino pill (universal nutrition)
2 UNI Liver pills (universal nutrition)
1 teaspoon creatine (all max nutrition)
7:30PM
1 cup of brown rice (NOT instant - takes about 10 mins to make)
1 sweet potato
1 full size lean chicken breast (from Costco) + organic pasta sauce (from Costco as well)
9:30PM
3 pills ZMA
1 scoop CASEIN protein (all max nutrition)
15g of glutamine
10PM (BEDTIME)
OK so that what I got thus far and have gained 10 - 12 pounds in less an 1 month doing so.
Again any feedback would be appreciated.
I should note a few things and feedback is wanted please:
1. I know (or at least I think I do that eating a sweet potato so late (7:30PM) is not to good even if it is a complex carb. If so what is a good alternative?
2. I hate tuna. It's just so boring and wish I could supplement it with something else. Any ideas?
3. I do not want to eat bread cause it's just dough and a fatty food that I can easily avoid. (until my cheat meal that is)
4. If some how I can go to bed at 9:00PM instead that would be great to work my diet around that timeframe
