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Originally posted by Snivrad I am trying to add some lean body mass with no success My stats are 6 ft 163 lbs. 8 to 9% B.F. I lift on Mondays, Wednesdays and Fridays My diet is something like this. Meal 1 2 cups of cottage cheese 2 slices of whole grain toast with natural peanut butter 2 multi vitamin pills More carbs here. Maybe some fiber one and skim milk Work out is here Meal 2 2 cans of tuna with 2 table spoons of dressing and mustard 1 1/2 cups oats 2 flax seed oil capsules Have whey protein here instead of tuna. You want fast digestion PWO Meal 3 About a 7 oz piece of chicken breast 1 1/2 cups of veggies (green beans, peas, or mixed carrots, broccoli and cauliflower) 2 flax seed oil capsules You need carbs here. Meal 4 About a 7 oz piece of chicken breast 1 1/2 cups of brown rice, or some other carbs 1 piece fruit - an apple, pear or bannana Add an EFA, preferably fish oil Meal 5 About a 7 oz piece of chicken breast 1 1/2 cups of veggies (green beans, peas, or mixed carrots, broccoli and cauliflower) 2 flax seed oil capsules Meal 6 2 cups cottage cheese 1 1/2 cups oats I sometimes eat lean ground beef or salmon in place of the chicken This is alot of food for me. It takes alot for me to get the last 2 meals down. My supplements are Creatine and L-Glutamine Started lifting Jan. 1st. Weighed 175 lbs. at about 14 to 15% B.F. I have been holding at 163 lbs. at about 8 to 9% B.F. for about 3 months I have been thinking about taking some weight gainer like N-Large 2 after my work out. Would that help any? Maybe more carbs? Getting sick of eating and eating and not gaining |
What are the macros and why do you only workout 3 days a week?
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