I have not been on here in a long time, did some searches for the below however all the links are old. I would like some advice on my current diet, this is something that I lack a lot of knowledge on and any help would be appreciated.
Bit of info:
Weight: 76kgs (167lbs)
I am about 11 months post surgery on my left shoulder which is now at about 90%, I can lift heavy again and I have put on about 7kgs (15lbs) over the past 3 months however I have stalled. My gains have also seen my BF% increase somewhat which I know comes with the territory however I would like to adjust my diet to minimise this if possible.
I understand that more energy in vs less energy out= Surplus that = weight gain, I know i need to eat more, however i want to eat more of the right food.
Below is my current diet, If you could offer some alternate meals (What you eat), links on what food is best, P/C/F combinations (That have worked for you) and other information that would be great. My aim is to gain more lean mass and bulk to 85kgs (187lbs) and reassess from there.
0700 Breakfast- 3 Eggs Scrambled with 2 slices toast +Multi/Joint Tablets + Water
1030 Snack- Elitemass Gainer w/ Milk + Banana
0100 Lunch- Subway (I know its bad) or leftovers from dinner
0400 Snack - Elitemass Gainer +Banana
0700 Dinner- Usually Steak, Pasta/Rice and Salad/Veggies
0830 - Train
0930 - Post workout Elitemass Gainer Shake w/creatine Mono
Overall Calories around 3000, Protein 204g(30%), Carbs 365g (54%), Fats 48g (16%).
Do you mean 1 body part per session?1 body part per week.
6'2 - 105kg (231lb) - 14%bf
B: 137.5kg (303lb)
S: 172.5kg (380lb)
D: 227.5kg (502lb)
It doesn't look too bad. Too much carbs for me, but if its working for you, then lucky you lol (you weigh 7 lbs more than me). Oatmeal is freakin awesome! Add that in there instead of 2 pieces of toast. For lunch, instead of eating subway, you could go spend $5 or so on some lunch meat and bread and eat that for lunch. It'll save you a few bucks and you can count your calories a whole lot better. (or tuna, grill chicken the night before, etc.)
If you are comfortable drinking 3-4 protein shakes a day, then that'll work. But trying to eat as much normal food as possible is always better for you. But if its working for you, and the price isn't bothering you much, then I'd stick with it.
As for wanting to change your routine.. if you are still adding weight to your lifts, you should not change routines. Maybe switch exercises that work the same muscle, but not the routine. For instance, working out your tri's with overhead db extensions and when it gets kind of boring, change it to dips for a few weeks. Just my .02.
Good luck with your goals!
There's absolutely nothing wrong with Subway. Whoever told you that is stupid.
As for a plateau, if you stop gaining, you need to eat more. I don't mind all the carbs because they are protein sparing and it's much easier to fill up on carbs. That being said, your protein needs to be pretty high and consistent.
If you're still having trouble gaining, drink a shake after each meal instead of as a snack. Keep your post-workout shake in place and add peanut butter snadwich to it, or something like that. Post-workout would be another great time for Subway. Eat your sandwich and drink your shake.
Gaining weight is hard work. Much harder than losing it.
I must say that your diet plan is not bad............I would like to follow these plan.
Thanks for sharing.
adding peanut butter is to a few meals is a great idea. keep us updated.
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You could add oatmeal to each of your shakes you have throughout the day.
Last edited by Flora62; 04-20-2012 at 07:43 PM.