M
MADDYSMUM
Guest
Hi there, Fadi and a few of you know my background...
I recently lost 31.1 kilos since last december 08 and am now in the process of building muscle mass and toning up. I have a few pics in my profile.
What I wanted to ask was, in order to maintain my weight, I am to take in 1893 calories according to my dietician.
Now I want to add muscle, and I have protein powder, ON whey, ON Casein powder, and Creatine. This is my usual daily intake...
I WORK FULLTIME, SELF EMPLOYED, SO I AM NOT HOME TO MAKE A WELL SAT DOWN MEAL.
BREAKFAST..
I normally have 1/3 cup of oats with water, a dash of low fat milk, a sprinkle of cinnamon and 2 sachets of splenda in the morning. 1 Cup of defac coffee with low fat milk.
Mid morning - An apple, 1tbsp of PB and 3 tbsp cottage cheese. A handful of almonds
Lunch - A salad sandwich with soy/linseed bread, 100g can of pink sandwich salmon, lettuce, tomato, carrot, alfalfa sprouts, beetroot, onion, low fat sundried tomatoes, low fat cheese, and avocado. then a Low fat yogurt.
Afternoon - A bowl of steamed vegies, eg: broccoli, corn, carrots.
Dinner - 100-125g piece of chicken, fish or lean red meat. 3 cups of steamed vegetables, and a salad made with italian fat free dressing or balsamic vinegar. I might make myself up a wrap pizza, consisting of mushrooms, onion, red peppers, avocado, cottage cheese, and onion spice.
Pre work out - 1tsp of creatine in water
Post workout - 1 scoop of ON WHEY
Before bed - 1 scoop of ON CASEIN powder.
I have no idea how to do the breakdown on this, and not sure if this is ok. Please help. If I am eating not enough, then there is no way in hell I will gain muscle. But I want to gain muscle not FAT AGAIN.
thanks heaps
I recently lost 31.1 kilos since last december 08 and am now in the process of building muscle mass and toning up. I have a few pics in my profile.
What I wanted to ask was, in order to maintain my weight, I am to take in 1893 calories according to my dietician.
Now I want to add muscle, and I have protein powder, ON whey, ON Casein powder, and Creatine. This is my usual daily intake...
I WORK FULLTIME, SELF EMPLOYED, SO I AM NOT HOME TO MAKE A WELL SAT DOWN MEAL.
BREAKFAST..
I normally have 1/3 cup of oats with water, a dash of low fat milk, a sprinkle of cinnamon and 2 sachets of splenda in the morning. 1 Cup of defac coffee with low fat milk.
Mid morning - An apple, 1tbsp of PB and 3 tbsp cottage cheese. A handful of almonds
Lunch - A salad sandwich with soy/linseed bread, 100g can of pink sandwich salmon, lettuce, tomato, carrot, alfalfa sprouts, beetroot, onion, low fat sundried tomatoes, low fat cheese, and avocado. then a Low fat yogurt.
Afternoon - A bowl of steamed vegies, eg: broccoli, corn, carrots.
Dinner - 100-125g piece of chicken, fish or lean red meat. 3 cups of steamed vegetables, and a salad made with italian fat free dressing or balsamic vinegar. I might make myself up a wrap pizza, consisting of mushrooms, onion, red peppers, avocado, cottage cheese, and onion spice.
Pre work out - 1tsp of creatine in water
Post workout - 1 scoop of ON WHEY
Before bed - 1 scoop of ON CASEIN powder.
I have no idea how to do the breakdown on this, and not sure if this is ok. Please help. If I am eating not enough, then there is no way in hell I will gain muscle. But I want to gain muscle not FAT AGAIN.
thanks heaps
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