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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

VikingWarlord
01-26-2010, 08:06 AM
Everyone is going to come in here and say "rawr eet MOAR!!!11!1" If what you're doing is getting you the results you want, stick with it.

I'm not sure what you're looking for in a critique since you seem to be happy with your progress. You can probably afford to eat more but since you're gaining steadily, just stick with what you're doing until it stops working, then eat more.

ryuage
01-26-2010, 08:56 AM
Everyone is going to come in here and say "rawr eet MOAR!!!11!1" If what you're doing is getting you the results you want, stick with it.

I'm not sure what you're looking for in a critique since you seem to be happy with your progress. You can probably afford to eat more but since you're gaining steadily, just stick with what you're doing until it stops working, then eat more.

I totally agree, don't fix what isn't broke...

somehow I fail to see how you are gaining weight on such low calories and high activity though.

Reala
01-26-2010, 08:58 AM
Well I maintain on about 1200-1400(ish), yeah that's what i thought, thanks guys :)