C
chris_bulking
Guest
I am 5'11", 83kilos, trying to gain lean mass as much as possible, sitting at about 14-15% (i know fat gains will come..put on about 10kilos so far).
- Breakfast *7am*
-> 2 x Ham, cheese, tomato toasted sandwiches, glass of milk (skim)
OR
-> 6 weat-bix, 2 pieces whole wheat toast with cheese and vegemite, WPI shake (Optimum Nutrition).
-10am
--> 1 decent serving (medium-large chinese take-away container things) of pasta and a juice.
or
--> 1 cup rice, 1-2 table spoons olive oil, protein shake
12-1pm
--> Some sort of lean meat sandwich, either steak/schnitzel + lettuce, tomato etc..the lot, sometimes on wheat bread sometimes foccacia
or
--> 1 cup rice, 1-2 table spoons olive oil, protein shake (don't repeat this meal if had it 2 hours prior).
Pre-workout
--> Try eat some sort of meal dependent on time of day..don't really know what should i eat directly pre workout, i try get in protein shake or something though.
Post workout.
--> Protein shake...need carbs here? (sometimes have 2 large cans tuna + 2 pieces bread)
Dinner.
--> Varies, although usually its lots of chicken with pumpkin or rice or potatoes etc or lean steak e.g t-bone with mixed veges/mash
Before bed:
- Casein Shake with 500mls skim OR Half tub cottage cheese (bit plain now..just got casein the other day).
-----Should i through in some peanut butter sandwiches just as little snacks?
-----I have just started eating nuts as snacks throughout the day here and there?
Im taking multivitamin + fish oil tablets.
Much appreciated!!
I do cheat occasionally, like lollies, chocolates, pancakes, tonight i had a whole wood fire oven pizza whilst watching the footy...lol
- Breakfast *7am*
-> 2 x Ham, cheese, tomato toasted sandwiches, glass of milk (skim)
OR
-> 6 weat-bix, 2 pieces whole wheat toast with cheese and vegemite, WPI shake (Optimum Nutrition).
-10am
--> 1 decent serving (medium-large chinese take-away container things) of pasta and a juice.
or
--> 1 cup rice, 1-2 table spoons olive oil, protein shake
12-1pm
--> Some sort of lean meat sandwich, either steak/schnitzel + lettuce, tomato etc..the lot, sometimes on wheat bread sometimes foccacia
or
--> 1 cup rice, 1-2 table spoons olive oil, protein shake (don't repeat this meal if had it 2 hours prior).
Pre-workout
--> Try eat some sort of meal dependent on time of day..don't really know what should i eat directly pre workout, i try get in protein shake or something though.
Post workout.
--> Protein shake...need carbs here? (sometimes have 2 large cans tuna + 2 pieces bread)
Dinner.
--> Varies, although usually its lots of chicken with pumpkin or rice or potatoes etc or lean steak e.g t-bone with mixed veges/mash
Before bed:
- Casein Shake with 500mls skim OR Half tub cottage cheese (bit plain now..just got casein the other day).
-----Should i through in some peanut butter sandwiches just as little snacks?
-----I have just started eating nuts as snacks throughout the day here and there?
Im taking multivitamin + fish oil tablets.
Much appreciated!!
I do cheat occasionally, like lollies, chocolates, pancakes, tonight i had a whole wood fire oven pizza whilst watching the footy...lol