This ok for my goals?

[Leonard]

I'm 5'8 and 130lbs (was 137lbs pre-injury ). I'm looking to gain lean muscle.

Hoping the following will be enough calories.


10am: Breakfast: Weetabix x 4 with plenty of milk. 30 whey. Banana.
Or 100g oats, plenty of milk. 30g whey. Handful of nuts

I know oats are preferable, but some days I just don't fancy them - not sure why.

12pm: Snack1: 30g whey, 80g oats, handful nuts

3pm: Lunch: 2 whole eggs, 2 egg whites on 2 wholemeal bread. Banana
Or can of tuna, bit of low fat mayo on 4 slices wholemeal bread. Apple
Or 2 pieces of lightly battered fish. 2 sweet potatoes. Lots of broccoli

Workout 530-630. 30g whey soon after (5-10 minutes)

7pm: Supper: will involve a lot of chicken/lamb, veg and potato/rice

10: Not too sure - i know people suggest cottage cheese, but can't stand the stuff on its own. Only tolerate it on toast - but too late for bread?

12: handful of nuts

bed 1-2

I know it's not amazing, but I think it'll be a great improvement and be attainable. All times are approximate.

Thanks a lot.

[Tom]

well your 130lbs, id expect your BMR to be around 130*12 = 1500, so if u wanna add weight on u wanna be hitting 2000kcals+

Quote

10am: Breakfast: Weetabix x 4 with plenty of milk. 30 whey. Banana.
Or 100g oats, plenty of milk. 30g whey. Handful of nuts

I know oats are preferable, but some days I just don't fancy them - not sure why.

12pm: Snack1: 30g whey, 80g oats, handful nuts

3pm: Lunch: 2 whole eggs, 2 egg whites on 2 wholemeal bread. Banana
Or can of tuna, bit of low fat mayo on 4 slices wholemeal bread. Apple
Or 2 pieces of lightly battered fish. 2 sweet potatoes. Lots of broccoli

Workout 530-630. 30g whey soon after (5-10 minutes)

7pm: Supper: will involve a lot of chicken/lamb, veg and potato/rice

10: Not too sure - i know people suggest cottage cheese, but can't stand the stuff on its own. Only tolerate it on toast - but too late for bread?

12: handful of nuts

bed 1-2

heres what i think u should do

Breakfast
10am: definately oats, bin the wheetabix
100g oats + Milk + whey + nuts

12 : good as it is

2: good as it is - drop the banana

workout - have the banana with the whey post workout

7 - fine aslong as its wholegrain/brown rice

10 - Try and eat something here again, maybe chicken salad

12 - Whey + olive oil + nuts

[finlee]

did martin not mention BMR x13 or 14 in a post somewhere?!

[nrage04]

he might have.... Bum-to-Men-Ratio

[Tom]

yer bmr * 12/13/14 depening on weather u are an endo/meso/ecto

probably judging by his height and weight id sa hes an ecto so

should be *14.

but this is just a rough guess anyway

[pablo2100]

i don't really know about the bmr (don't hold it against me i'm just not into it, don't get me wrong i respect them as people and all that, it's just not for me)

my only input would be to make sure you get that banana or some high GI carbs in your post workout shake, it replenishes your glycogen stores, creates an insulin spike and generally brings your body out of it's ctabolic state tat it will be in after training even if it's only for that half hour/hour before your supper!

[Leonard]

Thanks for the input, will implement your suggestions. I spose if I'm not gaining weight i'll tinker the diet accordingly. I was gaining roughly a pound every 10 days or so before, so I should be able to do that again. Seems a good target for a 'hard gainer'.

Cheers all

[Karlos02]

ahhhh to be on a bulk
i sometimes struggle to eat a bowl of oats, ur on a bulk, u can add stuff to ur oats to make them more eadable! buy a box of a cereal u like which has an oaty texture, such as jordans country crisp mmmm add some of that to ur oats, add some mixed seeds! ooo yea, giggady giggady!

[F-22A]

Yoghurt, Splenda, cinnamon and sultanas is my favourite with oats!