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tg7
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Join date: Apr 2012
Location:
Posts: 12

Hello Everyone

First time poster so apologies if I sound like a total tool with a lack of knowledge.

I've been lifting weights for about 10 years now and gaining strength has never been an issue but muscle/size has. I train 4 times a week focusing on one of the following
arms, chest, back/shoulders and legs for about an hour , however no matter how I increase the weights I lift I never seem to build significant muscle, so my diet is the one thing that I think must be the cause.

In terms of diet/training I'm the sort of person who will do anything which I think will help build muscle.

In terms of goals what I really want to achieve is just to be able to control building (see results) muscle rather than just busting my hump and not getting very far.

Below is an example of my diet from today

Breakfast - three egg omelette with chicken chunks (one breast)

Mid-Morning snack - Tinned Mackerel and oat brunch bar

Lunch - Chicken wrap (1 and a half breast) with salad, yoghurt, fruit

Mid-Afternoon Snack - Banana and Nuts

Pre- Workout - Whey Protein Shake

Post Workout - Whey Protein Shake

Dinner - Beef Stir Fry

Before I go to sleep - Whey Protein Shake

Any feedback/ advice you could give me would be much appreciated. I have lurked over various sections on nutrition on the site however there is an overwhelming amount of different answers etc.

Cheers

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fisch
Level 3

Join date: Jun 2008
Location:
Posts: 747

When you say you have no problem gaining strength, what are your lifts right now (like bench, squat, deadlift, or any major compound lift you do if you don't do those)?

How much weight have you gained over the last 10 years?

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tg7
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Join date: Apr 2012
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Posts: 12

fisch wrote:
When you say you have no problem gaining strength, what are your lifts right now (like bench, squat, deadlift, or any major compound lift you do if you don't do those)?

How much weight have you gained over the last 10 years?


I bench around 330 lbs. I know that probably isn't a big number on here. I don't mean to sound arrogant i.e. I have no problem gaining strength, what I meant was my main problem was I get to a certain muscle mass and then it just stays the same even if I mix up my routine.

To be honest the most I've probably gained is around 10lbs. I focus mainly on my upper body.

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Zerpp
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Join date: Nov 2011
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Posts: 265

Nutrition isn't that hard. Just eat healthy fats, get your protein in, carbs will come with fruits or grains, and know a general idea of your caloric intake.
It's not hard to eat healthy.

You've been training for 10 years, you have more experience than most people on this site. With 10 years experience you should be well in tuned with your body and what/how it responds to the best.

Bench is only a fraction of testing your strength.

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fisch
Level 3

Join date: Jun 2008
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Posts: 747

If you've gained 10 lbs over 10 years, you aren't eating enough. That's why your not getting bigger. You can't get bigger if you don't give your muscles incentive to grow. Part of that incentive is weights, part of that is food.

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tg7
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Join date: Apr 2012
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Posts: 12

Cheers for the replies guys.

I don't suppose anyone has a decent diet plan that focuses mainly on muscle growth? A diet plan than literally tells you what and when to eat Monday, Tuesday, Wednesday etc?

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tg7
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Join date: Apr 2012
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Posts: 12

Cheers for the replies guys.

I don't suppose anybody has a good diet plan that focuses solely on muscle growth that literally tells you what to eat and when ie Monday, Tuesday, Wednesday etc?

Cheers

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The Rattler
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Join date: Aug 2011
Location: England
Posts: 595

tg7 wrote:
Cheers for the replies guys.

I don't suppose anybody has a good diet plan that focuses solely on muscle growth that literally tells you what to eat and when ie Monday, Tuesday, Wednesday etc?

Cheers


Only you can figure out what you need to eat to gain muscle. Try adding 500kcal a day to your diet and see if you gain weight. If you don't, eat more. It's that simple.

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G1579
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Join date: Jun 2008
Location: Ontario, CAN
Posts: 1668

tg7 wrote:
Cheers for the replies guys.

I don't suppose anybody has a good diet plan that focuses solely on muscle growth that literally tells you what to eat and when ie Monday, Tuesday, Wednesday etc?

Cheers


People pay good money for that! Here's a good place to start though: http://www.T-Nation.com/...trategy&cr= have a gander at the 'moderate' approach. And here's some more things to think about, since you seem to be a 'hardgainer' http://www.T-Nation.com/...dgainer&cr=

Also, your diet doesn't look that bad, you're just not eating enough, especially carbs. I'd start with adding more carbs around your workout and in the morning, see how that goes. If you do know what you're doing in the gym, then it's as simple as 'if you're not gaining weight, eat more. If you're gaining weight too fast (putting on too much fat), eat less.'

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tg7
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Join date: Apr 2012
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Posts: 12

Gmoore17 wrote:
tg7 wrote:
Cheers for the replies guys.

I don't suppose anybody has a good diet plan that focuses solely on muscle growth that literally tells you what to eat and when ie Monday, Tuesday, Wednesday etc?

Cheers


People pay good money for that! Here's a good place to start though: http://www.T-Nation.com/...trategy&cr= have a gander at the 'moderate' approach. And here's some more things to think about, since you seem to be a 'hardgainer' http://www.T-Nation.com/...dgainer&cr=

Also, your diet doesn't look that bad, you're just not eating enough, especially carbs. I'd start with adding more carbs around your workout and in the morning, see how that goes. If you do know what you're doing in the gym, then it's as simple as 'if you're not gaining weight, eat more. If you're gaining weight too fast (putting on too much fat), eat less.'


Really useful links, thanks for your help. I guess my main problem is like you say I just don't eat enough. The idea of eating 6 meals per day was pretty alien to me but it makes sense that pushing weights is pretty pointless if you don't eat around 300g of protein per day.

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fr0IVIan
Level 3

Join date: Sep 2010
Location: New Jersey, USA
Posts: 1986

tg7 wrote:
Gmoore17 wrote:
tg7 wrote:
Cheers for the replies guys.

I don't suppose anybody has a good diet plan that focuses solely on muscle growth that literally tells you what to eat and when ie Monday, Tuesday, Wednesday etc?

Cheers


People pay good money for that! Here's a good place to start though: http://www.T-Nation.com/...trategy&cr= have a gander at the 'moderate' approach. And here's some more things to think about, since you seem to be a 'hardgainer' http://www.T-Nation.com/...dgainer&cr=

Also, your diet doesn't look that bad, you're just not eating enough, especially carbs. I'd start with adding more carbs around your workout and in the morning, see how that goes. If you do know what you're doing in the gym, then it's as simple as 'if you're not gaining weight, eat more. If you're gaining weight too fast (putting on too much fat), eat less.'


Really useful links, thanks for your help. I guess my main problem is like you say I just don't eat enough. The idea of eating 6 meals per day was pretty alien to me but it makes sense that pushing weights is pretty pointless if you don't eat around 300g of protein per day.



it isn't just about eating protein. it's about eating enough calories to make you gain at least 1-2 lb a month.

before I started dieting, I'd have what you have for lunch, plus another breast, plus two cups of rice... and I only weigh 205 at 5'9". there are guys here who eat more than that.

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tg7
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Join date: Apr 2012
Location:
Posts: 12

fr0IVIan wrote:
tg7 wrote:
Gmoore17 wrote:
tg7 wrote:
Cheers for the replies guys.

I don't suppose anybody has a good diet plan that focuses solely on muscle growth that literally tells you what to eat and when ie Monday, Tuesday, Wednesday etc?

Cheers


People pay good money for that! Here's a good place to start though: http://www.T-Nation.com/...trategy&cr= have a gander at the 'moderate' approach. And here's some more things to think about, since you seem to be a 'hardgainer' http://www.T-Nation.com/...dgainer&cr=

Also, your diet doesn't look that bad, you're just not eating enough, especially carbs. I'd start with adding more carbs around your workout and in the morning, see how that goes. If you do know what you're doing in the gym, then it's as simple as 'if you're not gaining weight, eat more. If you're gaining weight too fast (putting on too much fat), eat less.'


Really useful links, thanks for your help. I guess my main problem is like you say I just don't eat enough. The idea of eating 6 meals per day was pretty alien to me but it makes sense that pushing weights is pretty pointless if you don't eat around 300g of protein per day.



it isn't just about eating protein. it's about eating enough calories to make you gain at least 1-2 lb a month.

before I started dieting, I'd have what you have for lunch, plus another breast, plus two cups of rice... and I only weigh 205 at 5'9". there are guys here who eat more than that.


You see that's what I don't get, if I up my calorie count surely the weight I put on will just be fat won't it?

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SRT08
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Join date: Aug 2009
Location: Ohio, USA
Posts: 224

tg7 wrote:
fisch wrote:
When you say you have no problem gaining strength, what are your lifts right now (like bench, squat, deadlift, or any major compound lift you do if you don't do those)?

How much weight have you gained over the last 10 years?


I bench around 330 lbs. I know that probably isn't a big number on here. I don't mean to sound arrogant i.e. I have no problem gaining strength, what I meant was my main problem was I get to a certain muscle mass and then it just stays the same even if I mix up my routine.

To be honest the most I've probably gained is around 10lbs. I focus mainly on my upper body.


I think the most telling thing here is the last sentence. Try adding in equal amounts of lower body work (and effort), along with a the extra food you're being advised to eat. Training lower body will definitely kick your system into "grow" mode.

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JayPierce
Level 1

Join date: Jun 2008
Location: Alabama, USA
Posts: 3178

tg7 wrote:
I focus mainly on my upper body.


If you made this statement, are 6' tall/175bs, and you bench 330, you're prolly a bench-n-curl monkey. Amiright?

Work the shit outta your legs (and everything else you've been neglecting) and eat. You'll get bigger.

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tg7
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Join date: Apr 2012
Location:
Posts: 12

JayPierce wrote:
tg7 wrote:
I focus mainly on my upper body.

If you made this statement, are 6' tall/175bs, and you bench 330, you're prolly a bench-n-curl monkey. Amiright?

Work the shit outta your legs (and everything else you've been neglecting) and eat. You'll get bigger.



Haha yeah pretty much, however i do work a lot on my back,shoulders and triceps.

So does working your legs have an effect on the rest of your body?

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JayPierce
Level 1

Join date: Jun 2008
Location: Alabama, USA
Posts: 3178

http://www.T-Nation.com/...st_testosterone

Not the absolute best article on the subject, but #1 will give you a good idea.

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