Mass Gain diet questions

[ukcraig]

I’ve been trying to gain mass over the last six weeks, but if feel I’m not getting results equal to the effort put in preparing and organising meals.

I’m hoping you all can have a look and provide comments as to where I’m going wrong?

Basic stats

24 years old, 5”11, 90kg’s, now carrying a larger amount of fat then normal probably around 15% i.e. no “6 pack” but no “love handles”

Diet

Pretty much the same all week but I swap 2 chicken breasts grilled for the tuna every other day.

AM

Meal 1
7:30 1 cup of Porridge
1 serving of protein shake (40g Protein 13.5g carbs)

Meal 2
10:30 1 cup wholemeal Pitta bread
1/2 can of Tuna with low fat Mayo
1 cup of Broccoli + 1 Tbs of cottage cheese and chives dip
PM

Meal 3
1:30 2 cups of white rice
2 cups of Chilli (pork mince)

Meal 4
4:00 1 Wholemeal Pitta bread
1/2 can of Tuna with low fat Mayo

PWO
7:00 1 Serving of Protine shake (49g Protein 13.5g Carbs)

PWOM
8:00 2 cups of white rice
1 1/2 Chicken breasts (George grilled) plus a curry source

Three litres of water a day

On reading a few threads the values I thought I should go for were around the 20%/40%/40% mark?
This provides roughly.

3700 Cals
120g fat which is around 16% of the total daily intake
336.5g Carbs around 43% of the total daily intake
320g Protein around 41% of the total daily intake

The Sticky at the top suggests values more around the 60% Protein 30% Carbs 10% Fats.

I know Im mixing Carbs and Proteins with the Tuna Pitta bread combo but it just makes eating Tuna easier.

What do you think should I aim at?

Thanks for your input guys

[1buffsob]

Why does your whey protein have so many carb? Would that be from the sugar?

Your PWO is crappy. You need a real carb source, whether it be dex or some low GI carb such as oats. The pork chili with white rice is a big mix of macros. I'd change that meal if you want to keep it a lean bulk. I'd also lose all the white rice and replace with some form of potatoe or low glycemic carb source.

1buffsob

[ukcraig]

Thanks man,

Yeh i'm sure it sugar but I didnt expect it to be anything else, its the USN Whey protein supplement, if you want to suggest a better one feel free.

I'm a open minded guy.

What do you think about the % values of carbs to protein.

what carb supplement would you recomend for the PWO.

[1buffsob]

I prefer oats PWO. But dex works well when bulking. As for protein, Dymatize elite whey or Champion Nutrition pure whey. Both taste great and are top of the line whey products.

1buffsob

[ukcraig]

Right,

so if I add Dex to my post workout protein and change the rice to baked
potatoes its ok.

Are they the only changes you would make?

[1buffsob]

Yes... for now. It'll require trial and error to see what else needs to be changed as time progresses.

1buffsob

[ukcraig]

If I still feel I'm not progressing as quicky as I would like, should I push up the amount of Carbs and Protein or just the Protein?

[scerpico22]

I prefer oats PWO. But dex works well when bulking. As for protein, Dymatize elite whey or Champion Nutrition pure whey. Both taste great and are top of the line whey products.

1buffsob

how do you feel about optimum nutrions whey...its like 24P/2-3C/2F - per scoop

?

[scerpico22]

in meal 4 there is a mix of macros - pita w/ mayo...not sure how mixing macros do for you..but with me, i need to keep them seperate

[Superballer]

optimum nutrition is real good, one of the most popular brands....

[ukcraig]

I’ve nearly finished the tub of the USN stuff so I will have a look at the other recommendations.

Final question (for the minute anyway) How often should I cycle the mass and cutting diet to keep the body guessing? Or should I just ramp up the calories about every six weeks or so.

Im looking to hit 15st (96kG ish) then cut back, but I want to try to stay as close as possible to 15st, As this will take longer then 2 weeks I have left as I’ve already started the diet. Would I get there faster overall if I spent three week cutting (I have a very high metabolism) and then hit the food again or just crack on with the diet as it is, then cut back at the end?