I'm 29yo just over 6' tall weighting just below 11st. (so a bit under weight according to my doctor)

hoping to get a bit of muscle mass (prob not as much as some of you guys) intend to get some results by the end of the year.

i go to the gym 4 times a week spending 30 mins waming up and around 40 mins work out each day (only one muscle group per week apart from my abs which i intend to start doing it twice a week) yes i want abs :D


i work shifts so is a bit hard to plan a diet so i came up with the following two week plan

Early shift

5:00 am - 2 scoops of whey protein 200ml of drinkable yogurt (Yop)

8:45 am – tuna and mayo sandwich + a fruit (banana most likely)

11:45 am - 2 chicken breasts, 60g of rice

2:15 pm pre work out – 2 scoops of whey protein + creatine (3 capsules)

3:30 pm post work out – 2 scoops of whey protein + creatine (3 capsules)

6:00 pm – Steak + rice

8:00 pm – 2 scoops of whey protein 200ml of drinkable yogurt (Yop) (maybe a fruit as well)


Late shift

9:00 am - 2 scoops of whey protein 200ml of drinkable yogurt (Yop) (maybe a tuna and low fat mayo sandwich)

11:00 am pre workout - 2 scoops of whey protein + creatine (3 capsules)


12:30 pm post work out 2 scoops of whey protein + creatine (3 capsules)

4:45 pm 2 chicken breasts, 60g of rice + 1 banana

7:00 pm – 1 tin of tuna

10:00 pm – 2 scoops of whey protein 200ml of drinkable yogurt  (Yop) (maybe a fruit as well)


Note: i will eventually change the creatine to powder and only take post work out but for the moment i got this capsules so i might as well use them.

some meals i might indroduce a salad of some sort but i guess that doesn't make much difference

any comments/help/advice more than welcome.

Carlos

ops forgot to ask

any other suplements i should be taking (glutamine etc???)??

and which brands of creatine powder and whey protein powder i should be looking for?? (being using body fortress (holland and barrets own brand cheap stuff))

thanks


Carlos

I would certainly recommend Glutamine. I take it each day, in fact I've just received a top up order from the shop here
http://www.supplements.british-bodybuilding.co.uk/amino-acids

Glutamine is highly in demand throughout the body. It is used in the gut and immune system extensively to maintain optimal performance. 60% of free-form amino acids floating in skeletal muscles is L-glutamine. L-glutamine plays a very important role in protein metabolism, and it appears to be a very important nutrient for body builders. When supplemented, it may help body builders reduce the amount of muscle deterioration that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells.
     
Research shows that after intensely working out, glutamine levels in the body are reduced by as much as 50%.

hhmm how about maximuscle cyclone ... it seems to have creatine and glutamine into it ... and sounds reasonably priced ...

only 50% protein though but if i stick to my diet all i need is only shake in the morning and another after WO!

would that be suitable??

Take a look at the beginers mass diet posted at the head of this section. You are calorie deficient for significant growth as it
stands and you will need to eat more.

Reaper  

hhmmm i've stuffing my self trying to keep that diet going .. think i might eat more fatty stuff and rely more on the shakes for protein ... maybe more pasta and rice with a few chocolate snacks?? or fruit snacks??

Thats not the answer, have you read the article I suggested?

Its best to eat as much solid food for protein as possible, but add aminos to each meal or combine protein sources to ensure you
get the full range of aminos. Or add a boiled egg or two to each meal. Your carbs should come from baked pot', rice, pasta, bagals, some brown bread or similar. Eat your greens and add a couple of pieces of fruit. Nuts are a good source of protein and fats, use
your drinks to supplement your protein intake and to increase calories add some maltodextrin.
Try and have red meat with an egg nfor your last meal before bed.

Basic works, don't over complcate the issue.

Hope this helps.

Cheers.

Reaper