your view please

StormTime

starting from Monday i am going to be traning and eating properly in order to gain strength for football...am currently 20yrs old and weigh about 8.5 stone. Target weight is 10 stone for my height (i'm 5ft8).

Have been told that it will take 6months to put on a stone of mass! what do you think to my regiem? consideing i work 8am til 5pm and football training on wednesdays.

Monday - Sunday:

7am - Bowl of Cereal + Protein Shake
10am - Wholemeal Sandwich + Banana
12.30pm - Wholemeal Pasta/Rice with Cheese + Protein Shake
3pm - Wholemeal Sandwich + Apple
6pm - Omlette with Pasta/Rice & Vegetables + Protein Shake
7pm - 45 - 60 minute Training session using Multi-gym
9pm - Fruit x 2
11pm - Protein Shake before BED.

I will have different cereals to make my diet slightly different but I am a fussy eater...what cereals could i use? I mainly like cherios, corn flakes, rice crispies, shreddies.

I will use different things in my sandwiches i.e. Ham, Tuna, Beef, Turkey, Chicken etc. sometimes with salad.

Same as the above with regards to Omlettes.

I have been told to take Creatine too but when would be best to add this into my calender?? At weekends my 45-60min gym will be doubled and I will also be able to fit in other snacks as I dont work weekends.

Any help or suggestions would be fantastic!

Anonymous

hello stormtime,

i would change the protein shakes u have for wholesome food,protein

cos these go through u very quick,also staright after training get some protein in u,so this would be a good time for a shake,add some milk to the one you have before bed.

ideally you want to be gaining 2lb a week,this will take you about 10 weeks to get to your target weight,which is not long.

do u train everyday?

what do u train on what day and when?

what is your current calorie intake amount?

let us no mate and ill help u out

steve

theno1guns

Hi stormtime,

i must say that i agree with steve you need to be getting a bit more solid protein by this i mean in the form of food.

i know its hard and we would all love to eat the nice tasting food and cereal but im affraid that they are just not good for bulking. i know it sounds harsh but things like chocy, crisps all that good stuff that we all wanna scoff is off the menu full stop!

you need to get this in your head first. there are ways of making some stuff bearable but i think every one will agree with me and say that a bulking diet is tough but very effective if you keep it clean. To be honest you cant afford to be a fussy eater.

I would suggest that you try to eat between 50g and 70g of porridge in the morning, if you find this not to your taste i tend to put a low fat low cal strawberry yoghurt in it to make it taste good.

followed by 3 egg whites scrambled on a piece of wholemeal bread. and if you can still manage it have the protien shake as well.

Sometimes i just put the raw egg whites in with the porridge before i cook it this way they cook together and you only have to eat one meal instead of two. now this may sound horrid but trust me you wont even taste the egg.

Also the sandwiches are good but again you need to ask yourself are you getting the right ammount of protein with them? by this i mean do your sandwiches contain a whole tin of tuna or a whole chicken breast? you could even try to eat a tin of tuna with the sandwich.

other than this i would suggest a meal replacement drink, like protien shakes but with added carbs. met rx do a really nice strawberry one but its a bit pricey. drink these a couple of times a day, ( notice though they arent as good as whole food and should be treated not as a whole meal but a snack!)

all that food and a couple of them a day and you will be growing in no time mate

eating after training is very important to you like everyone else you should have a meal replacement drink to feed your body but also try to eat some rice with a chiken breast or a piece of lean beef with some pasta because it seems to me that your metablism is very quick and burns off your calorie in take very fast. eating more at this time will make sure that your body can repare itself from the workout and grow. have this and the fruit.

oh and you must make sure that you train hard with all this eating or you will just get fat.

hope this helps.

Rich :P

IanUK

All good advice guys, eat till you gag sometimes its the only way