juggernaut

Here's my diet. I know how to lose weight. I dont know how to gain mass-I have always been a fatass until I started competing. It got to a point where I was almost afraid to put on some weight because I looked great when i was lean.
I plan on gaining about 2 lbs a week, totalling out to about 15-20 lbs more. When I hit my desired weight, I will diet down to a respectable weight and start the process again of gaining again.
My question is this the right way to gain?

BREAKFAST
1/2 cup all bran
1/2 cup OF oatmeal
2 scoops whey
CEE
banana
multi

WORKOUT

POSTWORKOUT
1 plain bagel with ton of jam
2 scoops whey
CEE

MidMorning
1/2 cup all bran
1/2 cup OF oatmeal
2 scoops whey

Lunch
1 portion of protein
1 cup of good complex carbs
1/2 cup veggies

MidPM
MRP
or
1/2 cup all bran
1/2 cup OF oatmeal
2 scoops whey

Dinner
2 portions of protein
1/2 cup of complex carbs
1 or 2 cups of veggies
multi

After Dinner
1 scoop whey or casein
2 tbsp of pean butter

1/2 hr before bed
10g of arginine

I take 10-12 caps of fish oil a day, digestive enzymes with all meals and have cut out all cardio. Im seeing some results at a gain of about 2 lbs per week.
Give me some constructive criticism.

Emma-Leigh

Current weight? BF? Activity? Age?

2 lbs a week is boarding on a little too much for my liking. There is only so much lean tissue you can create in a short amount of time... If you wanted cleaner gains you would be better off going for 1-1.5 pounds/week at the most.

Anyway - a few comments for now (can't comment on specifics such as the adequacy of the protein intake as you have not said your weight etc)

But it looks like you are not getting enough carbs or fats and that you are focusing too much on protein.
Not too bad... Lots of whey (probbly do not need that much)
Add healthy fats
I would also increase carbs here and take out the allbran. This is pre-workout, you want a good dose of energy.

[quote] WORKOUT

POSTWORKOUT
1 plain bagel with ton of jam
2 scoops whey
CEE[/qjuote]
Well... not the best PWO... I would have a liquid meal here... I s'pose you could keep the bagel and a little jam if you wanted... But if you want higher GI I would do something with skim milk, whey (and you probably do not need 2 scoops), dextrose, and a banana..

Add healthy fats.
And I would increase your carbs here too - you are still replenishing yourself from your workout.

Add fats.
And more vegetables (1-2 cups).

Add fats.
Add vegetables.
Consider increasing carbs or having a peice of fruit as well.

Add fats.

Don't use whey - stick with casein or use CC.

6-10g of fish oils is sufficient. You do not need more than this. Add other fats instead (eg: olive oil, avocado, nuts, seeds etc)

I would also throw 2 sessions of cardio back into your week. You WANT some cardio - it is healthy for you, and it will maintain your insulin sensitivity which will help you partition your nutrients into your muscles (rather than into your fat).

juggernaut

thanks I'll do that. I really appreciate it. I will take this in and redo my diet. If I cancel out the all bran in all areas and substitute it with another 1/2 cup of OF oats instead, will that do?
Hows HIIT training 2x a week sound?

juggernaut

by the way, the reasons I dont put a lot of carbs in is becuase I tend to put on too much fat with high carbs.
My stats are 6'2", 212 lbs,meso/endo bodytype at 38 years old. I come a from a family of people that are built like brick shithouses.

Emma-Leigh

There is no need to decrease all your fibre - but you could probably get away with more 'real carbs'...

Fine... You would be fine with 30 minutes of moderate intensity 2 times a week too... It doesn't have to be HIIT.

If you are carb sensitive then look into just increasing your fats instead.

You certainly need more of these... And you need to get something other than protein in your diet.

juggernaut

and what might that be?

patricio223

Add some good fats throughout the day. Maybe some flaxseed oil, fish oil, or some unsalted nuts...