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 LOL)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  8)

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

i dont drink enough water...usual problem most people on here seem to have can drink loads in the gym and then b0ll0cks all out of it..........

im currently taking NO XPLODE
                           PRO MASS
                           PRO PEPTIDE WHICH CONTAINS 45G PROTEIN 6G CARBS IF U WONDER  ;D


anything better u think i should take? apart from pro recover which im on a mission to get...was gonna get some friday but we needed sh1T load of shoppin and had to get the baby some stuff...not much change from that   ??)

I know it sucks mate with water. Once you start drinking more..first few days you'll be pissing all the time but your body will get used to it.. And honest to god it helps alot in the gym.. you will find your strength and stamina is up .

Supps look alright... all down to budget end of the day.. mine will be getting pretty strick over comming months so hope i get offerd some cash jobs! not ment to working in the NHS but bollocks to the fuckers hehe..

Main things with supps is protein whey.. so get some decent whey.. BSN do a good one or 100 % nutriton gold.. i got a huge wopping bag off them. lasted me ages..

The rest is down to budget.. ill personally stick to a whey,pro vital,pro recovery..

Ill take creatine comming summer for a good boost.. try leave creatine for when you really need a good boost..

pro vital is all the minerals etc you'll need and it helps with muscle gain.. hence why i take it. No Xplode i love.. ill try get that when i get some cash in.. Pro reovery is gold dust.. love the stuff.


Good thing is about your bodyshape tho.. what ever you put on should be good lean mass and you'll notice it straight away.. rather then me i still have bodyfat to drop.

Im really hoping you stick with it and keep everything on track as i honestly think if you did,your physique would look really impressive. train hard mate.

Alan, I get Robinsons Apple and Blackcurrent (no sugar) and add it to the water. Believe me it goes down a treat. Otherwise, funny enough, I get acid indigestion if I just drink water on its own.

jon...i may just do that...although i think id change it to orange haha apple and blackcurrant sounds eww :D

Quoted Text

although id rather have your bodyshape at the moment

My daddy told me about men like you.... :) :)

Quoted from 1875

My daddy told me about men like you.... :) :)

hehe

OK so its been a good day again diet wise...same as usual on that front...but the gym is not so good....i keep getting these headaches when lifting big...im thinking of getting it checked out...but im on a course of M1T and i heard headaches is sometimes a symptom.........maybe ill wait and see what i feel like when i come off these...

Glad things are going well  :)   its really cool when you notice changes how they make you grin from ear to ear ... and more
determined.

yeah thanks jo, feeling good at the moment and it really does give me so much more motivation to keep to everything...

how is things going with you at the mo?