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!  ;D
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
                  (thumbsup)

Well structured diet there mate

Thank you sir J  :P

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...  ;D

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 :o

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  :P

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   ;D

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  ;D

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  :P

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

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

Thanks bigkeiko ;)

scotty dog - you can get whey via this site http://www.british-bodybuilding.co.uk/Whey%20Isolate.shtml diet is something that takes a while to understand but keep reading and listening. Weigh yourself weekly (on the same set of scales) and keep a record that way you can work out if your food is good enough. If you are gaining stick with it if you are not gaining weight change your diet and remember you can always ask questions. I have learnt loads form here that way.

hi people new here and im planning starting this diet and the beginners training plan by bigkeiko.just a couple of things i need to no, is the protein powder in meal one the same as the whey in meals 4 and 5 and if not where can i get it?
im ordering some supplements tomorrow and was going to buy the grenades, g.n.body fuel isolator and cnp pro creatine,will these be enough for the diet/training plan?
im 24 years old, 5.11" and weigh 14.5 st and need to shift alot of fat from my abdominal area. any advice much appreciated.
Gaz

Hi Gaz,
Yes you can use the Whey isolate throughout, try adding a teaspoon of natural peanut butter to Meal 1 for some added "good fats". Creatine wise - if you are going to go for the Ethyl ester - I would reccomend the BSN Cell Mass:
http://www.british-bodybuilding.co.uk/CellMass.shtml
All the best
PJ

i had a look for natural peanut butter in tesco yesterday but couldnt find it,do they only sell it in places like holland and barratt? as for the creatine i didnt specificaly choose this im just trying to get my diet as close to the one bigkeiko posted as ive not used supplements before and dont really no what does what  :B .
if you think is should add another supplement or change them all together then please let me no what you recommend.
thanks pj  8)

You wont find it in supermarkets, Holland and Barret is the place to go.

As far as creatine goes use the cell mass, people really do rate it and you wont be disappointed with this product  ;)

excellent mate gonna order it now.
thanks bigkeiko

Gaz,

When you go to H n B, buy a 500g bag of almonds £5.00 or so. Far too many people concentrate on increasing carbs in their mass diet and forget about the importance of essential fatty acids.
Around 15-20% of a mass building diet should come from GOOD fats.
Just add a handful with each meal apart from pre n post workout, this will boost up your calories and omega 3's.

once again,excellent advice.thanks

one more thing,meals 4 and 5 are mainly for workout,what about off days?
thanks gaz

After reading this thread i agree with the last post. What happens to pre and post workout meals if there is no workout?

Ross

hey

great diet - really helpful. just a quick query; what about drinks?

This looks like a great diet, and i'm going to try to follow it. My question is i train in the morning between about 10 and 12. About an hour in the gym followed by bout 45 mins cardio. How would you structure the diet around this, as it's all currently geared to an evening workout.

I'm also currently taking Nitro tec and Cell tec supliments and a multi vit, are these ok or should i be thinking of changing? Do i need to take anything else?
It's a long time since i've trained regularly and i'm very rusty, any advice would be greatly appreciated.

Cheers

Topcat.

Finish what you got and avoid muscle tech mate  ;D

bigkeiko m8 u seem knowelegable about building muscle, 1st of all i want 2 ask how many times do u train a week?
cuz im new 2 all of this im still worry about the amount i eat, this is beacuse i was anorexic about 7 months ago and was weiging 9 stones and still 2 this day i worry about food and i dnt want 2 get fat, but i want 2 put on muscle and get 2 about 14-15stones pure muscle a body likes Shaun "Dino" Davis or a body like the 1 u show on ur pic. At the moment im weiging @ 10.3 stones so ive put on a stone. I do train about 3 times a week but not seeing much change in my weight or size. So i want 2 c ur pic 4 proof that this diet works cuz of my past worrying about the food i eat and the amount. Also want u 2 advice me where im going wrong plz, i have breakfast about 9'oclock it will b creal (shreaded wheat or scots oats or muslie or bran flakes) with goji berries (12 berries), vine mix fruit (20 berries) and a  fruit @ the moment ive got advocardo sometimes would have a pear or blueberries, cherries depending on what ive got also have about 400ml of water 2 drink, then at 2 or 3o'clock il have lunch which will be some boiled vetagbles or a curry but i just have the vegtables from the curry nothing else not the meat or the soup, il have that with 2 thin chaptatti (wolemeal flour used 2 make it) and il have a mix salad without any dressing something like lettuce, tomato, carrots and 2 cloves of gralic and about 400ml of water, sometimes il have pasta with boiled vegatbles and a salad (only someimes cuz i dont cook) then il have dinner at 9 or 10oclock depending on what time i get home it wil b someting like my lunch but i also have half a tin of tuna with it if i have trined or 1 or 2 boiled eggs. plz adivse me, my goal are 2 hopefully get a body like Shaun "Dino" Davis or like the 1 u show in ur pic. thank u 4 ur time hope u can support me. many thanks

hey just wunded if any one could help me out with my deit i.e wat kind of food i should eat at wat times :) am guna start my training next week i work 8 while 5  5 days a week my job inviles alot of manual lifting wich i supose is abit of a benifit for me :) the thing i realy struggle with is the eating i havent got a clue wat i should be having or when :( i am kind of built naturaly but i wont to lose the fat and build sum lean muscle :P:P plzzzzz could some one help !!!!
thanks lee