Thread: can you gain muscle?

dannygeale welcome to IM!

no, supplements are not necessary.
post your diet in the diet/nutrition forum.
post your training routine in the training forum.

Open a fitday.com account, measure everyting you eat and log it all in your journal. If you eat right, sleep anough and bust ass in the gym you willl get more musclular (slowly).

i noramally eat vegies friut during the day and have a 100 grams of chicken for lunch and 100 grams of a night for dinner i drink 2 or 3 litres of water a day and maybe 2 or so slices of bread a day some times white most of the time its multi grains

You dont need anything but a good diet, and good meal timing. I never used to take anything and looked good and was making gains. Now however, I look even better, lift more and are making bigger gains, but I do spend a bit of money on CEE, protein, clen etc.

Originally Posted by dannygeale

i noramally eat vegies friut during the day and have a 100 grams of chicken for lunch and 100 grams of a night for dinner i drink 2 or 3 litres of water a day and maybe 2 or so slices of bread a day some times white most of the time its multi grains

Post more info. Post everything you eat broken down by meal.

You shouldn't be eating bread.

your consuming too much protein during a single meal. Break your meals into smaller portions and eat more meals per day.

You shouldn't need more than 30 grams of protein during one meal. You should aim to eat 6 meals a day. I do alright with 5 some days, but if I had more time I would do 6.

Post your your training program, so we can see how much yous should be eating. Read the Diet and nutrition stickies, also.

Originally Posted by KelJu

Post more info. Post everything you eat broken down by meal.

You shouldn't be eating bread.

your consuming too much protein during a single meal. Break your meals into smaller portions and eat more meals per day.

You shouldn't need more than 30 grams of protein during one meal. You should aim to eat 6 meals a day. I do alright with 5 some days, but if I had more time I would do 6.

Post your your training program, so we can see how much yous should be eating. Read the Diet and nutrition stickies, also.

WHAT AM I MENT TO EAT THEN ?

OK THEN ...

Basic day in eatting and training for me

wake up coffee 2 bits of toast peanut butter

lunch sandwich salad chicken and water

vegies chicken and more water

training morning 6km walk every morning and every night i normally burn 1000 calories or so from a 6 km walk

boxing training sit ups push ups sparring bag work you know the run of the mill kinda workout boxing starts at 430 and goes too about 7 or 8 it depends how i feel ??? i normally burn about 3500 to 4200 calories in that time

im 132 kgs ive jus come down from 169 kgs i normally eat about 2100 calories a day