A Small Person's Diet

[Markyd]

After realising although eating very healthy foods, I still wasn't putting on much weight I decided to step it up a gear and read around this forum with help on how to gain lean muscle through a proper diet.

Stats:
Age: 20
Height: 5'4
Weight: 132lbs
BF: 10% - 13% (Best guess)

My daily diet:

9:00am:
- 2x eggs and baked beans
- Tea spoon of flaxseed oil
- Protein shake

11:00am:
- 1x chicken breast and 125g brown rice

3:00pm:
- Gym
(After gym):
- Protein shake
- 2x chicken breast and brown rice

7:00pm
- 1x 8oz steak and 1x cup of vegetables

10:00pm
- 2x Oatabix

Never eaten this much per day before, and am really struggling to force the food down, but am a week in and going strong! Lol.

Food Stats:
- Calories: 2140g
- Carbs: About 200g
- Protein: 210g
(I think these stats are correct)

My goals are to bulk, but still keep BF% down, and if possible reduce it. I was noticing strength gains before this diet, but nothing major in terms of size gains, am I now eating enough to start bulking up? And what kind of weight gain should I be expecting? 1lb per week?

I go to the gym 6/7 times a week:
- Monday: Pecs
- Tuesday: Biceps
- Wednesday: Cardio and Legs
- Thursday: Abs and Shoulders
- Friday: Back
- Saturday: Triceps and Cardio
- Sunday Rest/Light Cardio

Thanks very much,
Mark

[baseline_9]

Cant help you much ATM, but

I would sit you at 2225 cals

222 pro
222 carb
50 fat


Eat 6 meals a day

For breakfast drop the beans and add some whites, also drop the shake and add some oats

Wetabix is not a meal, make it steak and potatoes with some greens

Will take a closer look laiter

[baseline_9]

U are training ur whole body over 6 days. I would drop this to 4

[Markyd]

Alright, thanks for the tips mate, how many whites you think I should add? 2 more? Also, know anything I could add to the eggs? I find it hard to sit down and just eat eggs by themselves, that's why I added the beans, to add a bit of flavour.

[baseline_9]

Well you need to make a plan that equates to roughly the macros i stated above

Make an oat pancake

1 cup oats blended
1 cup egg whites

Blnd together and fry in 2 batches

Put lemon juce and raspberrys on top

[Markyd]

Well you need to make a plan that equates to roughly the macros i stated above

Make an oat pancake

1 cup oats blended
1 cup egg whites

Blnd together and fry in 2 batches

Put lemon juce and raspberrys on top

Just cooking some now, made the mixture last night and left them in fridge over night. They best taste nice! Lol.

[gbrice75]

Baseline is the Rachel Ray of AR!!! Base, i'm sure you don't know her over in the UK, but most from the states should. =)

[baseline_9]

Well she is fit and she cooks so im happy with that

[gbrice75]

Well she is fit and she cooks so im happy with that

LoL! I think she's kinda fat personally, but that's not what I meant about you anyway, obviously! Check out Giada DeLaurentis - she's fvckin hot!