your help ?

[roids26]

hi to all just wanting you option on my diet plan i will be concuming 3000 cals a day i work in a call center so the only activate i do is my gym work here are my stats

height 5.9
weight 188.9
age 30
work (call center adviser)
train 4 times a week

what im looking to do is add muscle (builk up)iv been traning now for 1 year and im not adding any muscle on due to my lack of experance in nutrition so iv being do my best trying to find out as much info as possible iv come up with a diet plan starting at 3000 calores what im looking for is you option on this is it to little or to much,i will be adding flax oil to my shakes here is my plan

Breakfast Amount Calories Protein (grams) Carbohydrate (grams) Fat (grams)
Bran Flakes 60 g 192 6 39 1
Skimmed milk 200 ml 68 7 10 0

Promax 1 scoop 122 24 0 2

Total 382 38 49 4


10.30am Snack Amount Calories Protein (grams) Carbohydrate (grams) Fat (grams)
Cyclone 1 230 230 30 21


1.00pm Lunch Amount Calories Protein (grams) Carbohydrate (grams) Fat (grams)
Wholegrain bread 2 slices 134 7 23 2

Mayonnaise (low calorie) 30 0 1 3

Tuna steak in brine (tin 20 156 39 0 1

Total 320 46 24 6


3.00pm Snack Amount Calories Protein (grams) Carbohydrate (grams) Fat (grams)
Progain (2 scoops) 496 32 68 10

5.00pm Snack Amount Calories Protein (grams) Carbohydrate (grams) Fat (grams)
Wholegrain bread 4 slices 268 14 46 4

Salad cream (light) 20g 47 0 3 4
Skinless chicken breast 151 28 0 4

Cyclone 1 230 30 30 21
Total 696 73 70 17


7.00pm Dinner Amount Calories Protein (grams) Carbohydrate (grams) Fat (grams)
Salmon fillet 200 grams 360 40 22 22
Frozen vegetables 95 2 18 1
New potatoes 200 grams 186 5 41 0
Total 641 47 59 23

Daily Total Calories Protein (grams) Carbohydrate (grams) Fat (grams)
Total 2,765 266 291 65

so please if you feel i need more cals or less please feel free to tell me, your option will be very help full

thanks roids26

 

[supertrucker212]

provided you don't put fat on easily you need to bump your calories up to around 5-6,000. Protein should be no less than 400 grams. Don't be afriad to binge out one or two days a week either. I don't know what your training routine is but keep your workouts short and intense. Plus train heavy. Use the search engine and read the Hardcore Bulking articles by Gavin Kane. Particularly parts one and two. Hope it helps.

 

[oldfella]

While for a guy your size I do not agree with st's recommendation of 5-6000clas /day. This would be way too much for a guy your size right now. 4000 would be more on point. I do agree with his protein amount though. I would add in cardio 3x's/week to keep BF levels in check.

 

[roids26]

While for a guy your size I do not agree with st's recommendation of 5-6000clas /day. This would be way too much for a guy your size right now. 4000 would be more on point. I do agree with his protein amount though. I would add in cardio 3x's/week to keep BF levels in check.

so you think i should be hitting around 4000 a day i will topup my protein any thing else i should do to help me bulk up

 

[supertrucker212]

Just monitor everything right now. Keeping a training log has helped me alot. It is a very good way to chart your progress. By doing this it it will let you know if you are going forward or stuck in neutral. Making notes like "move up next week on bench press," or "drop back 10lbs on calf raises" helps you train much more efficiently. Don't be obsessed with scale though. Listen to your body and get to know it well.

 

[rotty]

take your dailt caloric intake divide it by 6 for meals in a day. take the total cals for each meal and figure out what macro ratio you are going to use and eat the same splits every meal. adjust as you go. you need to know what you are doing every day so you can make adjustments. you need to be consistent!!!! I would drop the breads. Eat fresh veggies. Load up on green veggies and eat fruit. What is a cyclone? You probably don't need it. A lot of people tend to over use supplements and whey. Try get as much from whole foods as you can. Worry about supplements later. I would also drop the cereal and no fat milk for something else