Help me get to 12stone

[GBB]

I know people say you should eat every 3 hours for building muscle but Imo it's much easier to concentrate on getting three big meals.

My typical daily diet (that has helped me over the 12 stone barrier) is:

Breakfast - big bowl of porridge with full fat milk and a couple of poached eggs.

Lunch - big plate of wholemeal pasta with a can of tuna, mixed beans, olive oil and balsamic vinegar.

Dinner - Random substantial dinner.

Snack on nuts and fruit in-between, have post workout shakes of 1 scoop whey 2 scoops ultra fine oats and a shake of whey with whole milk or a big glug of olive oil before bed.

 

[Ironic Namesake]

I know people say you should eat every 3 hours for building muscle but Imo it's much easier to concentrate on getting three big meals.

My typical daily diet (that has helped me over the 12 stone barrier) is:

Breakfast - big bowl of porridge with full fat milk and a couple of poached eggs.

Lunch - big plate of wholemeal pasta with a can of tuna, mixed beans, olive oil and balsamic vinegar.

Dinner - Random substantial dinner.

Snack on nuts and fruit in-between, have post workout shakes of 1 scoop whey 2 scoops ultra fine oats and a shake of whey with whole milk or a big glug of olive oil before bed.

Doesn't sound like enough calories to me

 

[GBB]

Probably not for maximum muscle growth, but I've put on over 2 stone of lean mass in about 18 months eating like that. Any more and I'd start getting a bit of a belly.

Also, the portions are BIG and I get through a lot of olive oil, which is 1000 cal per 100ml.

 

[Kaiju]

My diet below. Note I can't stand eating a full meal in the morning. Hits nearly 4000 calories. I should add some slow absorbing stuff to my bedtime really.

Breakfast: 9AM
Porridge (50g)
Peaches (100g)
Banana
Oat biscuit
Multivit, Omega 3 x2 tabs

Snack: 11AM
Protein shake (30g ON protein, tbsp of Olive Oil & 250ml Soy Milk)
Oat biscuit
Almonds 30g

Lunch: 1PM
100g Chicken fillets
300g Jacket potatoes
100g Brocoli
100g Pumpkin

Snack: 4PM
Protein shake (30g ON protein, tbsp of Olive Oil, Yakult & 250ml Soy Milk)
Banana
Oat biscuit
Almonds 30g

Dinner: 7PM
100g Chicken/Beef
300g Rice
200g Veg
Omega 3 x2 tabs

WORKOUT

Snack: 11PM
Protein shake (30g ON protein, tbsp of Olive Oil, Yakult & 250ml Soy Milk)
Oat biscuit
Almonds 30g

 

[Ironic Namesake]

Looks good - doesn't the olive oil slow the absorption of your bed time shake anyway?

My diet isn't too different from yours, although I usually have smaller portions of carbs and larger portions of protein.

eg. 200g - 300g Chicken, 100g rice

 

[burtie]

Seems a lot of the diets posted stay away from bread. Kaiju do you not have any at all? I'm still fat around my middle so I'm thinking to much bread.

Your diet looks good.

 

[Morba]

I know people say you should eat every 3 hours for building muscle but Imo it's much easier to concentrate on getting three big meals.

ok, tell us more...

stuff....

Snack on nuts and fruit in-between, have post workout shakes of 1 scoop whey 2 scoops ultra fine oats and a shake of whey with whole milk or a big glug of olive oil before bed.

Hold on, snacks / fruit could be classed as a 'meal' and then one pre bed is also classed as another meal...

So, this 3 meals of yours is actually more


(for some reason my wife wants people to know that just before advising about eating, i had a large vanilla latte and a black currant & white choccy muffin mmmmm) hehe

 

[Morba]

Shoulders get worked with chest and back quite a bit and as they tend to be a small muscle group they could be easily mixed in on the leg and lower back?! day.

Fella, as much as they get worked during other exercises, you should also work them directly.
Failure to do so will stop you progressing with other big exercises!

 

[steve-h]

yeah, training shoulders improved my bench tons when i first started... would seriously recommend!

 

[GBB]

ok, tell us more...

Three big meals are much easier to fit around work than eating a smaller meal every three hours. If I had the free time I’d eat smaller meals more often. But, like most people, I don’t.

Hold on, snacks / fruit could be classed as a 'meal' and then one pre bed is also classed as another meal...

So, this 3 meals of yours is actually more


(for some reason my wife wants people to know that just before advising about eating, i had a large vanilla latte and a black currant & white choccy muffin mmmmm) hehe

Heh. 3 & 1/2 meals then, and I snack out of boredom more than hunger

 

[burtie]

I don't know why anyone puts the time in to reply as the OP looks like he's not bothered.

 

[Morba]

Three big meals are much easier to fit around work than eating a smaller meal every three hours. If I had the free time I’d eat smaller meals more often. But, like most people, I don’t.




Heh. 3 & 1/2 meals then, and I snack out of boredom more than hunger

fit around work maybe, but a handful of nuts and a banana would be classed as a meal.
Your snacks are not out of boredom, otherwise you would have started putting on fat rather than your 2st of lean mass, so infact, your snacks are near on essential

people do not think of 5+ meals as 5 meals the same size as 3 remember ;]

 

[Morba]

I don't know why anyone puts the time in to reply as the OP looks like he's not bothered.

i think its the same person who posts quite a few crap threads in GD but never actually does anything. cba looking though

 

[smyth]

What do you guys usually have for at work for lunch??

 

[Ironic Namesake]

What do you guys usually have for at work for lunch??

Depends how much time I have in the morning to prepare food. If I wake up nice and early I'll stick some chicken breasts in the oven before I get to the office.

Usually get to office at 10, at 11 have 2 x chicken breasts + rice + veg, then at 2 a shake of oats + whey, and at 5 chicken + rice + veg again

Varies some days , if I'm really busy I sometimes skip a meal which isn't good.

 

[Aruffell]

Went to 11stone 4 last night which i haven't seen for ages.

Woke up this morning and i'm 10st 13.

Isn't it impossible to fluctuate that much over night?

Added some oats to my protein drinks now.

Andy

 

[tom_e]

Went to 11stone 4 last night which i haven't seen for ages.

Woke up this morning and i'm 10st 13.

Isn't it impossible to fluctuate that much over night?

Added some oats to my protein drinks now.

Andy

Thats totally normal with waterloss and the like I can fluctuate 1-2kg

 

[Aruffell]

So what would be the best thing for me to have for breakfast?

I love eggs, typically a bacon and egg sandwich or scrambled egg.

What would be good for me? 4 scrambled eggs on toast?

Andy

 

[tom_e]

So what would be the best thing for me to have for breakfast?

I love eggs, typically a bacon and egg sandwich or scrambled egg.

What would be good for me? 4 scrambled eggs on toast?

Andy

Yep scrambled eggs on wholewheat toast is good, or scrambled with some salmon or mixed veg thrown in

 

[Aruffell]

Around 4 eggs would be good then?

I normally have 2 and then a shake about 30 mins later or 30 mins before.

Andy