Advice needed on diet.

[jgwatkin]

I'm new to gym, diets and supplements.

I need a diet thats going to work for me. I have been and spoken to an advisor at PhD and ended up buying Pharma-Gain. I have had a workout plan done for me. Now I just need a diet.

Whats best for breakfast, dinner and lunch?
When should I be taking my Pharma-Gain and in what quantity?
Do I take it on none training days, or on days when I go rugby training, football, swimming etc... instead of to the gym?


I currently weigh 178lbs and I am 5' 11".

My goals are to get to about 200-210lbs and tone up, get stronger, but still keep my pace.

Any help would be much appreciated.

[numerouno]

Check out my current diet and training here http://fitforum.co.uk/entry.php?808-Numero-s-guide-to-building-muscle... for a guide, I currently weigh 94kg and looking to gain 0.5-1kg on this diet.

I'd just think of your pharma-gain as another meal, you should be eating every 2-3 hrs so i'd take the shake whenever eating a whole-food meal is not convienient, parma-gain would also be good as a post-workout meal so within 30mins of finishing exercise. I'd take it on non training days to as before it just acts as another meal. Sounds like your pretty active so you shouldn't have to worry too much about gaining fat, get good quality carbs & protein inside you every 2-3 hrs and you'll soon start gaining muscle.