help please

lees hit

hi all
can anybody give me some help on what food to eat to help me get bigger but not put on body fat.
im 5ft 10 , 13st 5,and body fat 21.5%.
i have only been working out for 5 weeks and need help with a diet and a work out program.i am taking cyclone protein drink 2 times aday
what sort of foods to eat and when. i work on a building site so im very active. any help would be a great help.
.cheers for your help...
.

IanUK

I would stick to the basics, high protein and low carb and saturated fats.

Tuna
Grilled Chicken
Cottage cheese
Wholefrain rice and pastas
Porridge oats
Egg whites
Red meats, grilled.

I sujest a George Foreman grill cause there quick and easy. And make sure you have your shakes first thing, last thing and after training.

Anonymous

welcome to the musclechat boardlees lees hit

like ian says very high protein diet,think of it as food for muscle

no protein no muscle,as simple as that.

whats your current training routine like?

try to eat protein every 2-3 hours this will keep your body building muscle.

i have a george foreman aswell,30 from any good electrical store

there a god send,and i recomend them aswell.

steve

lees hit

Thanks for your replies, they will help. I have a home multi-gym and use that every other day, doing various sets, as well as using my free weights. I also go on the rowing machine occasionally.

Day one - back and tri
Day two - shoulders and chest
Day three - by and abs and legs
Using the pyramid routine

Any advice on whether I'm doing it right or not? How often should I use the rowing machine?

Cheers

IanUK

By rowing machine do you mean cardio? I prefer the stepper but i would try and hit it 3 times a week if poss for good results.

lees hit

yes cardio .how long do u normally do this for.
any tips on getting a six pack fast.
cheers