It can be quite hard in trying to construct a mass building diet for beginners so here is a sample diet of something similar that i have followed in the past... for many productive years!

MEAL 1  2 SCOOPS PROTEIN POWDER, 100G OATS (all blended and then drink).

MEAL 2  2 CHICKEN BREASTS, 60G WHITE RICE, 1 BANANA

MEAL 3  2 CHICKEN BREASTS, 60G WHITE RICE, TABLE SPOON NATURAL P'BUTTER

MEAL 4  (PRE-WORKOUT,1 HR BEFORE)
                2 SCOOPS WHEY, 60G OATS
15 MINS LATER; 2 GRENADE CAPSULES (AVAILABLE FROM THIS SITE)

MEAL 5  (POST WORKOUT)
                DEXTROSE, FRUCTOSE, CREATINE, BCAA'S
15 MINS LATER; 30-40G OF WHEY ISOLATE

MEAL 6  200G LEAN STEAK, 300G 0F LOW FAT OVEN CHIPS

MEAL 7  WHEY PROTEIN, 1 APPLE

I will eat no other foods apart from this during the week. On a saturday night i will eat ANYTHING!  
Then its back to my off-season diet. If you plan to compete in the future and you can stick to a regeime like this whilst you are mass building it makes dieting far easier when it comes to actually getting ready for a show.

This diet isnt for everyone, its just what i have followed in the past!
REMEMBER, CONSISTENCY IS THE KEY TO KEEP THINGS PRODUCTIVE
                  

Well structured diet there mate

Thank you sir J  

Hi Bigkeiko,

what time's of the day do you eat these meals?

exmaple:
meal 1. 9 o'clock
meal 2. 11 o'clock
etc

i am a new member to this site.
also i work 7 days a week so would something like this be good for me.

thanks, Wrighty D

A diet like this is ideal for ANYONE wishing to gain muscle mass. The timing of your meals depends on when you have time to eat. Certain things have to be taken into consideration like your job etc are you an office waller (sat on your arse) or do you have a hard grafting manual job? So types of meals can be important too, just eat the right meal with whatever time you have to spare.
As long as you eat every 2 or 3hrs that is the key to maintain a positive nitrogen balance, it is this what makes your body ANABOLIC!
Many people when they here the word ANABOLIC, they think in terms of performance drugs etc, thats becouse they know jack about nutrition! Your muscle is constructed from food, hence the importance of good nutrition. Nutrition is more important than drugs and more important than training itself, in my eyes.  Train as hard as you want but, if your nutritional requirements dont fit the bill for what you are aiming for you will find that strength gains may be ok, but will then slow down and muscle gains will be very slow or none existant!
You cant drive a car with no petrol!... So without nutrition you are still going nowhere, same difference if you catch my drift.
It really doesnt matter what time you eat as long as its every 2 1/2 to 3hrs apart.
A good way of timing your meals is to have a stopwatch and set it as soon as you have finished a meal. When your alarm goes again you know that its time to eat!  

Thanks for the tip on the stop watch that's quite a good idea.

Also yes im an office waller as you call them but i also do manual graft from time to time.

P.S my friend has give me some(MUSCLE TECH) ANATOR P70 can you tell me if this is any good for me as ive just started to work out again as ive never trained for about 2 years now.

Thanks  
Wrighty D

If you not a pro and have to work,  it maybe a good idea to have all your food prepared and cooked the night before for the following day... quick and easy to heat up so you can scoff it down in no time...  

That's what i already do. T prepare my food (pasta, chicken, rice, friut, etc) the night before i go to work and just heat it up when i have to eat.

Thanks for the tip anyway.

Wrighty D

hi im new to the eating bit.i have tuna with mayo sweetcorn carrots letuce n cucumber followed by a banana.started doin this on monday.am i eating enough?ive cut chips out completly and chocalate.how much protein should inhave a day and how much fat and carbs can i have.cheers

Hi buzz,

If your aim  is to gain mass then you MUST include complex carbs, the insulin released from the carbs will assist in transportation of crucial nutrients and give you maximum energy to fuel your workouts.

Have complex carbs for your first 5 meals and the last meal protein only, if you are a hard gainer then consume a bowl of oats along with your protein.

For protein i would aim for 1.5g per 1lb of bodyweight.

For carbs i would aim for 2-3g per 1lb of bodyweight, you may need less you may need more so monitor your progress on this guidelines.

As for chips n choccy, save it for the weekend  

Another idea would be eat 3 days clean and then on the 4th day have a cheat meal so this way you will follow a 3 on 1 off cheat meal eating pattern. If your aim is for mass this is fine.

hi there im new to this and gonna start my training tomorrow, but i work 8 till 4 and only have time to eat once during this time as i have a busy manual job! i wondered if one of you experianced people could help me with a diet! and help of where to get all the bits from such as wats mentioned on the diet
thanks
scott

So you work 8 hrs with one break only? That is against working regulations mate and bollocks.
If you can only eat once at work you may struggle?  I would be fvckin starving and i would have no choice but to eat the boss  

Ive turned jobs down becouse of problems like this, it sucks  

Building muscle and maintaining an anabolic enviroment requires that you need to eat EVERY 2-3hrs, otherwise you will see nothing... you may however get stronger but muscle gains will be very limited  

The times you would have to eat to grow would be this (at a push);
1 8am
2 12pm
3 4pm
4 5pm workout
5 6pm liquid post workout meal
6 7pm solid post workout meal
7 10pm

Look at my diet and work out the times that you CAN eat and select protein and carb foods of your choice. My diet is a good example my friend!  

I don't get official breaks at work but I still manage to get my food in it is just about preperation, my typical day is like this

get up at 6.20 and make two protein shakes up both with 30grms whey protein and 100grms of oats in using water not milk as the second one needs to be stored! use a hand blender to blend in the oats. Add a banana into one and drink it straight away MEAL ONE, the other goes in my bag for my 4.30 meal. Now make up two wholemeal pitas with one chicken breast in. (chicken breast cooking is mentioned later) this is my 11am meal. Also pack my lunch , maybe a baked potato and tin of tuna or another chicken breast and brown rice.

11am eat the pitas with chicken whilst working as I usually cant stop. MEAL TWO

1.30/2 lunch - eat the lunch I packed MEAL THREE

5.00 (pre workout) drink the second shake MEAL FOUR

7.00 train (as soon as i finish I drink water with 60gms glucose and creatine)

15mins after training 30gms whey protein shake with water MEAL FIVE

8.30/9ish dinner whatever I am having tuna/chicken/steak plus rice/pots etc whilst making dinner i also cook tomorrows chicken and potatoes/rice it is really not that hard to cook a bit extra. MEAL SIX

Just before bed my last shake whey plus water MEAL SEVEN

On top of this I eat nuts like almonds and fruit when ever I am hungry and want a snack.

So its not hard to get in the extra meals at work if you just go about it in the right way, you just have to get your mind round it.

Hope this helps.

Perfect Bozatron, there is always a way  

Shaun Davis retired IFBB pro builder slept during his breaks at work and snook off to the toilet when he was (supposed to be) working... to EAT!
Thats dedication for ya  

I ate at work when i needed to, if they didnt like it... see ya, i'll just get another job!  

bigkeiko i will manage to eat at the times
where do you get all the whey n tht from tho?
i startd training properly today but dont relly understand the whole diet, especiallty as i quite small built at the moment
thnx for the help so far