Hey guys,
I have been on this diet for a while now and wanted to see where i could change it, i'm starting to think that my lifts are suffering possibly caused by my diet, or maybe i just haven't broken the plateau yet.
Anyway i aim for 3300 - 3400 cal a day and my diet looks like this
breakie;
4 oatbrits 500ml skim milk and a bannana
I would replace the banana with a protein shake of 30-40grams of protein
lunch;
250 - 350 gram chicken breast (curry)
depending on how much chicken i have rice is usually 100 - 175 grams (basmati), and some veggies
afternoon (while on the floor)
500 ml skim milk
30grams of almonds
40 min - 1 hour prior to training;
tuna sandwich - whole meal bread with lettuce - usually have a bannana here and a single vit b complex tablet
How much tuna? I would put the big can (185g) in the sandwhich
post workout;
100g oatmass 50g protein shake
dinner usually simmilar to lunch - it is sometimes completely vegatarian aswell.
zma 1 hour before bed then wpc+ skim milk prior to bed.
Replace the skim milk with unhogenized organic full cream 250-500ml or add almonds
My goal is mass gain - i am currently 77.5 kgs and wish to get to 85 kgs.
thanks fadi and all who responded, so apart from the milk anything else fadi?
My goal is mass gain - i am currently 77.5 kgs and wish to get to 85 kgs.
If you feel that I have somewhat taken over your whole eating and weight program, then you are at liberty to disregard any or all that I've shared with you above.
I think this was the second time I've asked for your name! I'm sorry about that Shank.fadi my name is shank lol.
I'll give you an example Shank ( one I've already given you earlier).can you give me an example dave?
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