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Old 13th September 2013, 11:55   #21
Ash1711
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I'm new to the world of body building, I've been doing loads of research online and I've been training and dieting for 6 weeks.

My aim is to build muscle. I'm 6 foot tall, weigh about 12 stone and have an office job.

I'm on a bulking diet as below.

I usually train by whole body 3 times a week between the 2 protein shakes.

I'm terrible with food, I don't like a lot of fruit or veg, I know I should eat more but I physically can't


Any help or advice would be great!


8am - multivitamin tablet

8.15am - 4 weetabix with 400ml of semi skimmed milk (468 cals, 23.4g protein)

10am - cereal bar (90 cals, 1.2g protein)

11.30am - Chicken sandwich [1 chicken breast and 1 piece of buttered bread) (219 cals, 27.3g protein)

1.15pm - Mash potato with cheese and tuna (730 cals, 49.g protein)
1.45pm - 200ml of semi skimmed milk (94 cals, 7g protein)

3pm - cereal bar (90 cals, 1.2g protein)

4pm - Chicken sandwich [1 chicken breast and 1 piece of buttered bread) (219 cals, 27.3g protein)

5.15pm - Banana (80 cals, 0.8g protein)

5.30pm - 4 Scrambled eggs (331 cals, 27.7g protein)

6.30pm - Protein Shake [USN Muscle Fuel Anabolic] (358 cals, 33.3g protein)

8.30pm - Protein Shake [USN Muscle Fuel Anabolic] (358 cals, 33.3g protein)

10pm - Teatime [usually rice and chicken, or pasta and chicken] (512 cals, 52.7g protein)

I drink loads of water throughout the day.

So... that gives me 3,714 calories and 298.7g of protein per day.
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Old 13th September 2013, 12:08   #22
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I'd get some nuts and fish in there personally. 10pm seems quite late to eat as well, how much sleep do you get? Just as important as the training and eating ya know.
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Old 13th September 2013, 12:20   #23
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More carbs. Id aim for 4k calories, more if you can. You sound like an ecomorph similar to me
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Old 13th September 2013, 12:31   #24
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More carbs. Id aim for 4k calories, more if you can. You sound like an ecomorph similar to me
I'd get more unsaturated fats in there... will bump up the calories massively as well!

PEANUT BUTTERRRRRRRRRRRR
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Old 13th September 2013, 12:48   #25
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Yes, I'm definitely an ectomorph, I've been skinny all my life!

I get around 7 hours of sleep per night, hopefully going to start getting to sleep earlier though so I can get 8

The above diet is just a typical day for me - I actually snack on nuts and peanut butter toast occasionally, I just can't fit anymore food inside me (unless I woke up at 4am for a bite to eat lol) - hence eating at 10pm before bed.

My daily fish intake is a tin of tuna, but I could replace the chicken and rice at 10pm for fish and rice.

Thanks for the help guys - I think I'm close to having a good enough starting bulk diet - then I need to work on my routine!
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Never go for the horse that is called; Loser, Down syndrome, Peg leg Or OneLongSlong (Due to weight).
Other than that you should be fine...
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Old 13th September 2013, 13:07   #26
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How much carbs are in your protein shakes or are they strictly protein ?
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Old 13th September 2013, 19:19   #27
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300g of protein a day?! Not necessary.
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Old 26th May 2014, 13:33   #28
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This is a diet I followed to loose weight, ive lost 7 stone on it now, but I did go gym 5 - 6 times a week twice a day aswell 9am - 11am and 1:30pm - 3:30pm. as with loosing weight theres no point doing one of the other, its all about diet and exercise! ive gone from 119kg down to 73kg, now im slowly changing my diet to a protein heavy diet which I will upload soon. now ive lost the weight im working on getting toned up now,


also for anyone interested in pics of the results, check the weight loss/gains thread in this section.
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Old 16th May 2019, 08:24   #29
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My daily diet is bread,milk, egg, juice
This is my regular diet.
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