7 am= 5 eggs, toast fruit plus a protein shake
10am= chicken sandwich
12pm=chicken breast with rice or vegetables
1pm=tuna sandwich
3pm=protein shake
4pm=workout
5pm=protein shake
6pm=dinner (usually red meat with potatoes and vegetables)
9pm=protein shake
this is the diet i have been following for the last 7 or 8 months, however the gains stopped about 4months in. if there is anything i can do to improve it (as im sure there is) please give me ur advice as steroids is a last resort for me.
There we go. Not enough food. Thats why you are stuck. Your diet looks decent for someone wanting to maintain. Where are your good fats? Too many protein shakes. Your eating liek you want to be lean. After your meal at 1pm you wait 5 hours before you get some carbs! And a tuna sandwich isn't many carbs to begin with. You need more solid food. If you struggle for protein then have your shakes with solid meals. But ideally I would have you on 5/6 solid (big) meals per day with a protein shake or 2 thrown in.
Everything about your diet is wrong. You stop eating at 6pm until 7am the next day! A protein shake is not enough before you go to bed. Swop that for a tub of cottage cheese, alittle bit of peanut butter and maybe throw in the protein shake too. Obviously you don't want to eat like Jay Cutler but here's an indication... when he is bulking his last meal of the night is over 2000 cals. I will make up a diet for you. Everyone is welcome to chime in. But I defo know if you keep this up you will grow. But thats the thing people tend not to be consistant.
1- 5 free range whole eggs, 2 cups of oatmeal/porridge,
1 banana, 2 pieces of toast and one scoop of whey. With 100mg fish oil and 1000mg flaxseed oil and 500mg vit c. BCAA's
2- Chicken breast with brown rice and vegetables
3- Tuna, Pototoes and mixed salad drizzled in olive oil. BCAA'S and vit c
4- Turkey breast sandwiches on brown bread with fresh fruit. A few pieces of fruit such as orange, banana, pineapple, blueberries, raspberries, pears etc. BCAA's
Workout
5- Shake consisting of 50-60 grams protein (mainly whey), 80g of carbs such as virtago or maltodextin. In addition to (if you can) 5 grams creatine, 5 grams glutamine and BCAA's. A strong antioxidant if possible such as ALA or Acai berry.
6- Red meat with brown rice and vegetables (broccoli). 500mg vit c
7- Chicken breast with pasta drizzled in olive oil.
8- Cottage cheese and some peanut butter with 1 scoop of slow released protein. Or 1 lasrge serving of weightgainer. BCAA's, 1000mg flaxseed oil, 1000mg fish oil and multi vitamin.
There you go. Abit complicated and lots there. You can ignore the supplements for now. Just concentrate on the food. I believe the key with all diets is progression and not to remain the same. I don't think 2 days should be the same. But the above is a good outline for you to work from. Like I said you don't need the supplements. Actually you do need the good fats (flax and fish) and multi vitamin in my opinion. But the rest can be added if you want. Try to use lots of good fats in your diet such as olive oil, macadamia nut oil and coconut oil. Use those three for cooking... just swop them about.
The most important thing is ensuring your meals are balanced and your getting frequent protein from various sources. In additon to many good carbs again from various sources. Everyone is individual and respond differently to certain foods so you just have to find that out for yourself. You need to be planned. If you decide to follow the above diet (or another) then make sure you have lots of food in and have access to it so there are no gaps or reasons for inconsistency. I hope it helps.
