For the gym rats

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Right i am trying to gain some size/weight and it all seems pretty slow progress I feel im eating quite a lot and would proberly struggle to eat much more in a day.

I am 5ft9 155lbs last time i weighed my self about 2 weeks ago and do a 5x5 routine at the minute as im trying to increase my strength.

My diet is (ill post yesterdays)

8:30- 3 slices of toast with olive spread and 3 poached eggs (had a whey shake too out of habbit)
11:30- 60g rice and 2 peices of salmon followed by low fat yoghurt and glass of milk
3pm- 100g cheese in a roll, handful mixed nuts and a banana (break time)
6pm- tuna roll with olive spread
8pm- chicken breast/two slices of granary bread salad and peice of fruit
1030pm- 100g cheese roll (break time)
1230pm just before bed whey shake with milk

I know i need to increase my calories so i dont burn off more than I use so would that be enough in the above? if not how can i easily add more? My breaktimes i have around 5mins to eat so cant manage much in this time.
 
Cool, I'm not advocating that it will make all the difference, but it does help to have an intake of protein just after training as that is when your body will need it most. Taking it just before can be ok too, as you don't digest it instantly :p

I've stopped drinking whey shakes now for about 6 months, and I'm still unsure if it's made much of a difference. I bulked quite quickly for the first 6 months of training, when I did drink whey, but I'm not sure if stopping the whey shakes has stopped the progression, or whether I have hit status quo.
 
I only had cheese yesterday because I had no tuna and I swear there must be a lot of gym goers in my area because the tuna isle always looks like its been raided.

I dont normally have 3 slices of toast in morning either today i had oats and a shake instead @ brekfast but yesterday i fancied the poached eggs :D

Does it look alright though? I do get so bored of constantly making food I tell ye :)
 
Tuna's okay but I'd only eat a couple of small tins a week - try some other oily fishes instead of loading up on high toxic-containing fish.

Oily fish:

Salmon (again can have mercury)
Trout
Mackerel
Herring
Sardines
Pilchards
Kipper
Eel
Whitebait
Tuna (fresh only - still contains mercury)
Anchovies
Swordfish
Bloater
Cacha
Carp
Hilsa
Jack fish
Katla
Orange roughy
Pangas
Sprats

Can't remember which others contain mercury and other toxins :o
 
I did have two peices of haddock today but tbh im not a big fan of most fish :(

And sardines eeeurgh, i use to eat them at work with some rice but after having ASDAs own when I last tried to eat some john west ones I had like flashbacks and couldnt bring myself to eat it lol

Instead of tuna sandwiches in my break then what would suggest? chicken/turkey? The stuff from the deli is quite pricey yet you can buy a whole chicken for <£4 :)
 
Chicken's a good source of protein. I'm sure non oily fish are high in protein, but tend to be cooked in way that's usually less good for you (i.e. Cod (battered!)).

Obviously steak is rich in protein and iron and good ol' creatine too.
 
I wish i could find somewhere that will cook a steak for me during the day (other than a pub!).
 
that would be nice morba :D

They need to create a 24hr resturant/cafe catered for gym goers all good foods all of the time to save people constantly cooking :P
 
I cook and shred a couple (mixing it with rice, pasta, or some tomatoey sauce or a bed of vegetables) and bring it into work with me twice a week for lunch. I also bring in a shake, some fruit, some nuts/seeds/mix, a couple of pittas with hoummus or pate or something like that.) I prepare my lunch the night before as I get up at 5am every day. It's a bore being organised but does make life a bit easier. :)
 
I just cook a load of meat on the Foreman grill - chicken breasts, steaks etc then leave them in the fridge. Best and most easy way - ok munching on plain chicken/steaks might not be the tastiest thing - but does the job :D
 
Clipsey said:
I just cook a load of meat on the Foreman grill - chicken breasts, steaks etc then leave them in the fridge. Best and most easy way - ok munching on plain chicken/steaks might not be the tastiest thing - but does the job :D
Click to expand...

Being plain isnt a problem, its being warm and fresh :p
cold chicken i eat all the time, but a steak has to be warm! :D
 
Stir fried (in sesame oil) beef is tasty as! 5mins to cook, and can be kept in the fridge for lunch (after a 1 min blast in the microwave oven) :)
 
Freefaller said:
Tuna's okay but I'd only eat a couple of small tins a week - try some other oily fishes instead of loading up on high toxic-containing fish.

Oily fish:

Salmon (again can have mercury)
Trout
Mackerel
Herring
Sardines
Pilchards
Kipper
Eel
Whitebait
Tuna (fresh only - still contains mercury)
Anchovies
Swordfish
Bloater
Cacha
Carp
Hilsa
Jack fish
Katla
Orange roughy
Pangas
Sprats

Can't remember which others contain mercury and other toxins :o
Click to expand...
A good general guide is the higher up the food chain a fish is the more toxins it will have, so tuna is one of the worst and obviously sharks are best avoided in more ways than one ;)
 
Is this mercury in Tuna lark as bad as it's made out to be?

I know there's a lot of common misconceptions about food but until I got into bodybuilding and nutrition i'd never heard anyone say a bad word about Tuna.
 
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