Need to change my Diet

[PaulJ]

Hi there at the moment my diet is uselss and would like some advice on what and when i should eat?

At the moment in around 5ft 10 and around 12 and a half stone, 32" waist

at the moment my diet is:

Breakfast: Porridge and Banana
Dinner: Sandwich, crisps and banana/apple
Lunch: Chicken with potato and veg or a pasta dish

then at the gym i have a protein bar.

At the moment i want to build up my upper body and arms so any help would be much appreciated
(also cooking my dinner is difficult as i only have a microwave in work)

thanks for any help and advice

Paul

[Garry]

Hi Paul,

I am no expert but my current stats are currently identical to yours. But to get to this point (from 14st, 36" waist) i did a fair amount of research. my diet also needs adjusting but i would recommend eating 2 - 3 hours a day but it depends what your end goal is to determine your diet... are you going for mass, lean, weight loss.

i have a protein shake in the morning which i add egg yolk powder and fine oats and then 2 hours later i have tuna and wholemeal rice (Uncle bens, 2 minutes in the microwave!)
For lunch i have a good amount of chicken with a selection of vegetables, 2 - 3 hours later i have another tuna and wholegrain rice.
before the gym i have a protein shake and after i have another, for tea i have fish/lean mince/chicken etc.

i am sure if you give some more information on your desired goal someone will give you some more helpful information.

good luck!

G.

[JoshLarge]

Try

6 Whole eggs on 2slices wholegrain Toast.
Mrp Shake (protein, oats and olive oil)
Chicken Breast and Rice+olive oil
Chicken Breast and Rice
Mrp Shake
Tuna Salad
Cottage Cheese and Peanut butter pre bed.

Just a rough guideline.
Keep it clean...have a cheat lunch 1-2times per week..mcdonalds..etc...just to speed up your metabolism.
Train hard!

A few threads if you actually look around the forum on mass gaining.

Thanks

[2010Muscle]

Try

6 Whole eggs on 2slices wholegrain Toast.
Mrp Shake (protein, oats and olive oil)
Chicken Breast and Rice+olive oil
Chicken Breast and Rice
Mrp Shake
Tuna Salad
Cottage Cheese and Peanut butter pre bed.

Just a rough guideline.
Keep it clean...have a cheat lunch 1-2times per week..mcdonalds..etc...just to speed up your metabolism.
Train hard!

A few threads if you actually look around the forum on mass gaining.

Thanks

100% agree with this.

Sort of off topic tho, does olive oil affect the taste of my MRP?

[dieselbhoi]

not if u use "light and mild" one..

[Machine]

Hello mate, just a few microwave friendly ideas.......

uncle bens microwave wholegrain rice £1.50 with 1 tin smoked peppered macrel fillets in olive oil £1.56. drain the oil and add the fish to the cooked rice. tastes gggggrreat and loads about 1000 calories, 40g of protien and full of those good fats.

mixed vegatables frozen bag from supermarket, put a portion in a freezer bag with some low fat butter/ spread. cook off a chicken breast or two the night before and refrigerate, grab some greek 0%fat yoghurt and chop some corriander and chilli powder for a motabalism boosting alternative to mayo. microwave the veg in the freezer bag for around 8 mins allowing the spead to infuse the veg. full of protien and vegatable carbs.