Hi all, im new to these forums (just a couple days) and been reading and learning a lot already. Haven’t been lifting for very long, and rarely did much compound work, but got a lot of info from here.
Looking to start the beginners program as of next week and want to improve my eating to cater for growth, as well as overall health. My current goal is to put on muscle mass. I know this will take time, and want to get my eating right.
To give some more details I am 6’5” and currently weigh about 88kg.
Yesterday –
Breakfast – 8:30ish:
Bowl of Sultana Bran with full cream milk
Snack - 1030/11am:
1 apple
Couple handfuls of Almonds/Cashews
Lunch – 1pm:
Bowl of Chicken Stir Fry – Chicken, Hokkein Noodles, Carrots, Capsicum, Broccoli
Snack – 3/3:30pm:
1 scoop ON Whey with 250mL Low Fat Milk
Small tub of Yoghurt
Bowl of Watermelon and Strawberries
Home 6pm – Pre-workout snack:
2 pieces wholemeal bread with honey
WORKOUT
Post-workout (roughly 7:30/8pm):
1 scoop ON Whey and 1 teaspoon Creatine with 250mL full cream milk
Dinner straight after shake:
Roughly half a roast chicken with vegies – Potato, Pumpkin, Carrots, Peas and Cauliflower
Throughout the day drank ~3.5liters water
Today –
Breakfast – 8:30ish:
Bowl of Sultana Bran with full cream milk
Snack – 10am:
1 chicken and mayonnaise sandwich on wholemeal bread (leftover from last nights roast)
11:30am:
1 apple
Handfuls of Almonds/Cashews
So far drunk 1 liter of water
Lunch and dinner to follow (being Friday dinner normally isn’t a home cooked meal)
The main things that change day by day are lunch/dinner; lunch normally being some leftovers (be it meat in sandwiches/leftover pasta/stir fry) and on weekends the times alter as I can sleep in a little. Apart from that most of my eating remains the same, some time adjustments occur due to work roster, but generally the time between is the same, just an hour ahead/behind the above.
The Almonds/Cashews are a recent addition to my diet J
A couple of things I am planning on changing/adding to my diet after reading these forums (which are awesome by the way) are:
- A possible morning protein shake before I head into work. Maybe follow that up with a couple of eggs on wholemeal toast (if time permits)
- Changing my pre workout to a baked potato with Low fat Cottage Cheese and some sweet chilli sauce (or is this a better meal for before bed? As I currently don’t really eat much between dinner and bed)
- Upping my post workout shake from 1 – 1.5 scoops (maybe 2?) of ON Whey.
- Also thinking of adding supplements such as Zinc, maybe taking fish oils too, but still reading that area of the forums, so any input here would be greatly appreciated.
Any suggestions/critique welcome
Daniel.