PDA

View Full Version : Please help?!



dannnn123
10-02-2011, 03:06 PM
Yo! I'm 16 year old, about 76kg and about 5ft 11. I'm wanting to gain muscle mass, mostly on my upper body (back, biceps, shoulders etc.) Is this diet ok?! Plus, could someone help me with a workout for 4days a week please?!


Meal One Calories Carbs Protein Fat
3 egg whites 36 0 10 0
2 Weetabix + 125ml milk 218 32 8 2
1 banana 90 23 1 0
250ml milk 166 12 9 5
250ml orange juice 54 14 1 0
TOTAL 564 81 29 7

Meal Two Calories Carbs Protein Fat
120 g tuna 135 0 33 1
250ml milk 166 12 9 5
250ml orange juice 54 14 1 0
TOTAL 355 26 43 6

Meal Three Calories Carbs Protein Fat
205g baked beans 210 33 10 1
60g Tuna 67 0 16 1
1 multi seed bagel 225 37 8 4
TOTAL 502 70 34 5

Meal Four (pre-workout) Calories Carbs Protein Fat
100g Protein shake 388 55 31 3
500ml milk (with shake) 332 24 18 10
multi seed bagel 225 37 8 4
60g Tuna 67 0 16 1
250ml orange juice 54 14 1 0
5g creatine 20 0 4 0
TOTAL 1176 1300 78 18


Meal Five (post-workout) Calories Carbs Protein Fat
100g Protein shake 388 55 31 3
500ml milk (with shake) 332 24 18 10
250ml orange juice 54 14 1 0
250ml milk 166 12 9 5
1 apple 50 13 1 1
5g creatine 20 0 4 0
TOTAL 1010 118 64 19

DAILY TOTALS 3517 425 248 55

This would be much appreciated! - I do not want a link to another post, i literally want someone to help me, message me on dnf96@hotmail.co.uk if you can help me out please!

Behemoth
10-02-2011, 10:24 PM
What's important you're already doing -- tracking calories. If you eat that amount consistently for a month while training hard I would imagine you will start to see growth.

Holto
10-03-2011, 11:12 AM
Looks solid. Run it and report back. For your training related question perhaps you want to post in the Training Forum.