Welcome Alan, no ones gonna laugh at you on this forum. I'm not very experienced in bb as yet, but I really think you will have to add a lot of carbs to your diet. No doubt you'll get one of the other guys to give more detail.

looking at my diet i can see your point, it seems theres only 2 main meals of my day where im getting a good intake of carbs, is it still essential to eat healthily, i.e no chips and things when building mass,

pmsl you skinny git. lol lol

as if! only willy heads laugh at others and the admin on this site dont do willy heads!! can i say willy??

any way, carbs man you need more clean carbs!! well to be honest you need more protien too but to gain mass there are next to no carbs in your diet for an ecto like your self. you have a good start point and if you follow good instruction, eat, sleep well and train HARD i promise you will have a great phys in a couple of years! you dont have to worry about loseing fat which is a big problem most of us on here have. count you blessings son!

8:00 4-8eggs,tea,50-70g Oats

10.30 pro mass shake(with milk) Banna / Green apple / Almonds (handfull)

1:00 chicken? how big? 150g rice or 2 jackets. green veg need to be added here

3:00 ham or tuna sandwich with half a pro peptide shake..replace hame with chicken or turkey..rice is better then bead..

4:00 N.O Xplode

4:30 train

post workout 6:00 half pro peptide shake.. whats in preptide again?anyway should be a carb/protein..ie CNP Pro recovery 2 scoops + 1 scoop of whey protein

7:30 dinner, something like spaghetti bologhnese or chicken or steak and veg with a potato or rice is my usual.

Dinner looks alright.. just keep that clean as possible.. but looks alright..

And 30mins pre sleep..protein shake..

Others might add a few more tips..

One tip that i've learnt for getting carbs down: For breakfast I used to have a big bowl of porridge 80g plus 40g whey, problem is the porridge is soo filling I would often not be able to finish the bowl cause i was soo stuffed. These days I have 100g oats and 40g whey, stick it with a little water and liquidise it. It's then easy just to neck the whole lot, and the oats swell in your stomach instead. I do the same with a shake, personally I just find it alot easier, and i get a lot more carbs down!!

Like has already been said, i'd change from bread. Bread, onions and citrus fruit aren't good to eat with protein because they reduce your digestive system's ability to digest the protein.

thank for the advice appreciate it and tank that diet i must say does look better, pro peptide is 45g protein amongst other stuff by the way,might give that a go reactor thanks buddy

Looks better mate see how you get on with that..

Are you having toast and oats? dont think you will need both.. hows everything else going ?

Think if this works mate you will look pretty impressive with some bigger mass on ya

11.30 pro mass shake(with milk) Banana/almonds(TANKS ADVICE AND THEY TASTE LIKE mess )cheers mate;)


mmmmm i love almonds haha

cheers mate, yeah everything is good,specially as we beat villa saturday(heard your a villa fan) lol but training is good, looking forward to workin hard and gettin huuuuuugeeeeee!! one day....one day ill challenge u!

Im a villa / liverpool fan . From worcester so support my nearest local being villa! and have always loved the might of the reds.


looking foward to seeing some updated pics a month later with you sticking to your workout/diet..


And challenge me ?? Bring it  

give me time and ill try atleast!

Looking forward to the update pics mate.. giving me some competion to keep up the work

I suppose you could say you had a "fowl" day!   (Sorry, couldn't resist! )

Go for it mate.. to really get 100% out of this..your diet needs to be 100%..

Dont let all the hard work go to waste by training hard and diet not 100%..

Make a real effort to get everything right for 4 months solid mate.. and dam.. you will see some hardcore results..

Im hoping water intake is good too?
List your full supplements for a sec m8