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  1. #1
    gotjacked is offline New Member
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    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

  2. #2
    clarky.'s Avatar
    clarky. is offline MONITOR
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    Welcome back

  3. #3
    brazey's Avatar
    brazey is offline Steroid.com's Official Greeter
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    Welcome back to the community. Repost in the nutrition section for more views and responses to your questions.

  4. #4
    jdc91gt's Avatar
    jdc91gt is offline Senior Member
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    Welcome back.

  5. #5
    derekkpapa1's Avatar
    derekkpapa1 is offline Anabolic Member
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    Welcome to the forum.

  6. #6
    gotjacked is offline New Member
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    Quote Originally Posted by brazey View Post
    Welcome back to the community. Repost in the nutrition section for more views and responses to your questions.

    I did that initially.....LAST WEDNESDAY with no responses so I reposted here. Thanks for the welcome back messages but boy has this place change (for the worst) IMO.
    Come on guys help a brother out (WTF) This place used to be amazing for answers but sadly looks like somewhere it's lost it's magic touch. No disrespect to anyone but it's quite sad not to get a response on simple questions like a diet.

    KNOWLEDGE IS POWER YA'LL

    Have a good 1

    P

  7. #7
    Tigershark's Avatar
    Tigershark is offline "Who wants to be Clark Kent, when you can be Superman."
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    Welcome.

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