Reala
01-26-2010, 07:18 AM
I'm currently trying to gain lean muscle... I'm an MMA fighter who walks around about 64kg and am aiming to get to 70kg. I want to put on about 2kg a month, maybe a little less. Following the diet below I've put on about 1.5kg in a month so it's going well.
My activity levels:
I am doing WS4SB III 4 days a week. Each workout takes 30-60 minutes.
I train MMA for 90 minutes three - four times a week.
Typical Diet this Week
Breakfast
Porridge Mixed with Strawberry Whey Protein - Calories: 310, Protein: 40g, Carb: 28g, Sugars: 0.24g, Fat: 3.5g
Total: Calories: 310, Protein: 40g, Carb: 28g, Sugars: 0.24g, Fat: 3.5g
Snack
Chicken - Calories: 97, Protein: 16.4g Carb: 3.8g, Fat: 1.8g
Orange - Calories: 40, Protein: 0.5g, Carb: 8g, Fat: 0.2
Nectarine - Calories: 36, Protein: 0.5g, Carb: 7.5g, Fat: 0.2
Total: Calories: 173, Protein: 17.4g, Carb: 19.3g, Fat: 2.2g
Lunch
Whole Meal Roll x 2 - Calories: 155, Protein: 6.8, Carb: 25.9. Fat: 2.7 (each)
Can of Tuna - Calories: 113, Protein: 27g, Carb: 0g, Fat: 0.5g
Total - Calories: 423, Protein: 40.6g, Carb: 51.8g, Fat: 5.9g
Before Training
1/2 Energy Bar: Calories: 130, Protein: 1.8g, Carb: 25g, Fat: 3g
Total - Calories: 130, Protein: 1.8g, Carb: 25g, Fat: 3g
Post Training
Protein Shake: Calories: 175, Protein: 35g, Carb: 2g, Fat: 1.5g
1/2 Energy Bar: Calories: 130, Protein: 1.8g, Carb: 25g, Fat: 3g
Total - Calories: 305, Protein: 36.8g, Carb: 27g, Fat: 4.5g
Dinner
Chicken & Vegetables with small amount of Pasta - Calories: 325, Protein: 31g, Carb: 39g, Sugar:13g, Fat: 5.2g
Total: Calories: 325, Protein: 31g, Carb: 39g, Sugar:13g, Fat: 5.2g
Before Bed
Protein Shake - Calories: 90, Protein: 18g, Carb: 1g, Fat: 0.7g
Total - Calories: 90, Protein: 18g, Carb: 1g, Fat: 0.7g
Total for the day
Calories: 1756
Protein: 185.6
Carb: 190.1
Fat: 25.1
My activity levels:
I am doing WS4SB III 4 days a week. Each workout takes 30-60 minutes.
I train MMA for 90 minutes three - four times a week.
Typical Diet this Week
Breakfast
Porridge Mixed with Strawberry Whey Protein - Calories: 310, Protein: 40g, Carb: 28g, Sugars: 0.24g, Fat: 3.5g
Total: Calories: 310, Protein: 40g, Carb: 28g, Sugars: 0.24g, Fat: 3.5g
Snack
Chicken - Calories: 97, Protein: 16.4g Carb: 3.8g, Fat: 1.8g
Orange - Calories: 40, Protein: 0.5g, Carb: 8g, Fat: 0.2
Nectarine - Calories: 36, Protein: 0.5g, Carb: 7.5g, Fat: 0.2
Total: Calories: 173, Protein: 17.4g, Carb: 19.3g, Fat: 2.2g
Lunch
Whole Meal Roll x 2 - Calories: 155, Protein: 6.8, Carb: 25.9. Fat: 2.7 (each)
Can of Tuna - Calories: 113, Protein: 27g, Carb: 0g, Fat: 0.5g
Total - Calories: 423, Protein: 40.6g, Carb: 51.8g, Fat: 5.9g
Before Training
1/2 Energy Bar: Calories: 130, Protein: 1.8g, Carb: 25g, Fat: 3g
Total - Calories: 130, Protein: 1.8g, Carb: 25g, Fat: 3g
Post Training
Protein Shake: Calories: 175, Protein: 35g, Carb: 2g, Fat: 1.5g
1/2 Energy Bar: Calories: 130, Protein: 1.8g, Carb: 25g, Fat: 3g
Total - Calories: 305, Protein: 36.8g, Carb: 27g, Fat: 4.5g
Dinner
Chicken & Vegetables with small amount of Pasta - Calories: 325, Protein: 31g, Carb: 39g, Sugar:13g, Fat: 5.2g
Total: Calories: 325, Protein: 31g, Carb: 39g, Sugar:13g, Fat: 5.2g
Before Bed
Protein Shake - Calories: 90, Protein: 18g, Carb: 1g, Fat: 0.7g
Total - Calories: 90, Protein: 18g, Carb: 1g, Fat: 0.7g
Total for the day
Calories: 1756
Protein: 185.6
Carb: 190.1
Fat: 25.1