Gain Lean muscle & orals

[Reed]

I wake up at 5:20 and train at 6:20. I don't take anything prior to training.
My diet looks as follows

7:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P
Dates 50g - 151 Cal - 0.3g F - 36 Carb - 2 P

10:00 Oats, Raw 1 Cup - 311 Cal - 5.1g F - 54.3 Carb - 13 P
Milk, Full Cream 0.3 Cup - 37 Cal - 1.5g F - 3.4 Carb - 2.4 P
Banana 100g - 90 Cal - 0.4g F - 20.4 Carb - 5.1 P

11:30 Mixed Nuts 20g - 115 Cal - 9.3g F - 5.3 Carb - 6 P
Raisons 20g - 62 Cal - 0.1g F - 13.5 Carb - 0.8 P

13:00 Tuna 185g - 194 Cal - 1.4g F - 0 Carb - 42.6P
Bread Rye 2 Slices - 165 Cal - 2.1g F - 30.9Carb - 5.4 P
Apple Meduim 150g - 72 Cal - 0.2g F - 19.1 Carb - 0.4 P

15:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P
Muffin Fruit Small - 259 Cal - 12.7g F - 32.7 Carb - 3.5 P
Yogurt 125g - 124 Cal - 1.4g F - 23.3 arb - 5 P

18:00 Rice, Brown 1 Cup - 215 Cal - 1.7g F - 44.4 Carbs - 5 P
Chicken Breast 200g - 327 Cal - 0.5g F - 4 Carbs - 61 P
Butternut 1 Cup - 82 Cal - 0.2g F - 21.5 Carbs - 1.8P
Green Beans 1 Cup - 82 Cal - 4.3 g F - 10.7 Carbs - 2.5P
Red Wine 150ml - 150 cal - 0g F - 3 Carb - 0 P
Sunflower Oil 1 tbl - 120 Cal - 13.6F - 0 carb - 0 P

21:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P

TOTAL 3196 Cal 68.3 F 331.5 Carb 277 P

I do 4 mornings weight training. Calories burnt (polar watch) 360 per session (40 minutes per session)

I do 2 x spinnning classes. Calories burnt 650 per session. 45 minutes per session)

In total I train for 250 minutes per week and I burn 2740 calories per week.

I would like to gain 20 lbs. My bf% is 18% and I carry most of the weight around my middle. I currently weight 79.1 kg and my middle measures 89cm.

Hope this is enough info.

Regards,
Henry

How do you have energy for workouts?? I personally HAVE to have something before a workout or you're going to be looking at less that stellar gains. Look into having red meat and some egg whites, with oats and a apple before your workout
I would include protein in EVERY single meal, break the protein intake down smaller in order to meet your intake.

Also poor choices on the carbs IMO. Utilize sweet potatoes (aka yams) brown rice, ezekiel bread (a grain bread). Not muffins and yogurt, your energy will no doubt be better. Too much fruit as well.

Look into also supplementing fish oil into the diet

[henryc]

OK so I've done some reading and I watched the videos. Here's my new diet. I've tried to consume more natural proteins (food rather than shakes) but I'm probably still using to much protein powders. Please have a look at the diet.

5:30 is my pre-workout shake. I feel a little bit bloated during training at 6:20 but you suggested adding it to give me energy so I'm sticking to it.

Pro Carb Fat Calorie
5:30 Whey Protein 33grams 27 2 3 133
Egg Whites 4eggs 16 0 0 60
Oat Bran 30grams 4 19 3 0
Banana, raw 100grams 1 24 1 92
BCAA 3 Tablets

07:00Whey Protein 50grams 40 3 5 200
Dates 25grams 1 19 0 69
Vitargo 25grams 0.5 20 0.5
Flax Seed Oil - 15Grams 0 0 15 131
BCAA 3 Tablets

10:00Whey Protein 50grams 40 3 5 200
Milk 50ml 3 4 0 28
Oats, raw 1 cup 7 27 3 156

13:00Rice, brown, cooked 0.5cup 3 25 1 115
Chicken, breast 100grams 31 2 0 164
Butternut 1cup 2 22 0 82
Beans 1cup 3 11 4 82

15:00Tuna, canned 185grams 50 2 2 220
Low GI Brown Bread 50grams 4 16 3 100
Yogurt - Fat Free 125grams 4 22 0 100

18:00Rice, brown, cooked 0.5cup 3 25 1 115
Chicken, breast 150grams 46 3 0 245
Butternut 1cup 2 22 0 82
Beans 1cup 3 11 4 82
Sunflower oil 1tbls 0 0 14 120

21:00Whey Protein 50grams 40 3 5 200
Peanut Butter 1tbls 5 3 13 608
Fish oil - Soft gel 3x1000 mg

Total 330 255 75 3329

[Phate]

OK so I've done some reading and I watched the videos. Here's my new diet. I've tried to consume more natural proteins (food rather than shakes) but I'm probably still using to much protein powders. Please have a look at the diet.

5:30 is my pre-workout shake. I feel a little bit bloated during training at 6:20 but you suggested adding it to give me energy so I'm sticking to it.

Pro Carb Fat Calorie
5:30 Whey Protein 33grams 27 2 3 133
Egg Whites 4eggs 16 0 0 60
Oat Bran 30grams 4 19 3 0
Banana, raw 100grams 1 24 1 92
BCAA 3 Tablets

this meal is okay, do you respond well to carbs?

07:00Whey Protein 50grams 40 3 5 200
Dates 25grams 1 19 0 69
Vitargo 25grams 0.5 20 0.5
Flax Seed Oil - 15Grams 0 0 15 131
BCAA 3 Tablets

no need for whey protein here, switch out for a solid source like chicken, turkey, salmon, tuna, egg whites, etc.., is this preworkout?

10:00Whey Protein 50grams 40 3 5 200
Milk 50ml 3 4 0 28
Oats, raw 1 cup 7 27 3 156

is this PWO?

13:00Rice, brown, cooked 0.5cup 3 25 1 115
Chicken, breast 100grams 31 2 0 164
Butternut 1cup 2 22 0 82
Beans 1cup 3 11 4 82



15:00Tuna, canned 185grams 50 2 2 220
Low GI Brown Bread 50grams 4 16 3 100
Yogurt - Fat Free 125grams 4 22 0 100

no yogurt(not needed), have another piece of Low GI bread

18:00Rice, brown, cooked 0.5cup 3 25 1 115
Chicken, breast 150grams 46 3 0 245
Butternut 1cup 2 22 0 82
Beans 1cup 3 11 4 82
Sunflower oil 1tbls 0 0 14 120

switch sunflower for fish oil

21:00Whey Protein 50grams 40 3 5 200
Peanut Butter 1tbls 5 3 13 608
Fish oil - Soft gel 3x1000 mg
whey protein is useless here, switch for cottage cheese or lean beef(if you do lean beef cut out the peanut butter
Total 330 255 75 3329

bold

[henryc]

The 5:30 meal is pre workout. I train at 6:10am.
The 7:30 meal is post workout.

I will cut out the yogurt and replace with another slice of bread.

The protein I use at 9:00pm is USN pure protein. It is suppose to be a slow release protein. Would you still suggest cottage cheese or a lean beef instead? I've read on one of the post that peanut butter or a fat with protein before bed will keep the body in an anabolic state for longer is this true? This is basically why I mix the peanut butter with the Pure Protein.

Although I'm looking at bulking I would also like to lose fat around my stomach. Should I cut more carbs from this diet?

[M302_Imola]

How do you have energy for workouts?? I personally HAVE to have something before a workout or you're going to be looking at less that stellar gains. Look into having red meat and some egg whites, with oats and a apple before your workout
I would include protein in EVERY single meal, break the protein intake down smaller in order to meet your intake.

Also poor choices on the carbs IMO. Utilize sweet potatoes (aka yams) brown rice, ezekiel bread (a grain bread). Not muffins and yogurt, your energy will no doubt be better. Too much fruit as well.

Look into also supplementing fish oil into the diet

Good advice!