Eating?

russ

Hi,
Does anyone have any diet plans for gaining size without much fat?
I have been on the following diet for two months and im in desperate need of a change:

8am - 100g bowl of whole grain cereal + protein shake

10.30am - 100g chicken breast sandwich made with 2 slices of brown bread and lettuce + hand full of peanuts.

12.30pm - 100g of wholwheat pasta with 100g chicken breast

3.30pm - 1 can of tuna + slices of brown bread

6.00pm - 100g bowl of whole grain cereal + protein shake

8.00pm - TRAIN (Monday, Wednesday, Friday)

9.00pm - Protein shake + hand full of peanuts

10.00pm - 200g potatoes + 50g of cheese

rawresultsgym

id cut the cheese out at 10pm and swap the pasta at 12.30pm with potato.
and add some sliced tomato in your sandwich

that changes it abit and will make for leaner swapping pasta for potato. have carrots aswell with chicken and potato

sitries

mug of the 200g of potatoes and 50g of cheese b4 bed. replace it with a chicken breast or something with salad

rawresultsgym

really straight after your training it would be better if you had the potato and protein shake and some chicken + veg

Rianabol

Hi Mate!

Ur post workout shake should contain simple carbs like maltodextrin or my fav is glucose to spike insulin levels post workout. Fats (peanuts) not a good idea after training IMO. Also use a good milk source before bed like cottage cheese or quark nice and slow digestion of protein thro the night,

R