Ok Guys, I need to bite the bullet and ask for some advice. I have stalled a little bit and need some advice on a very simple nutrition plan to get me started on at a base level that I can tweek going forward. You guys are gonna give me grief about my weight and lifts but remember everyone has to start somewhere...
Iâ??m 5â?? 8â??, 65kg, 33 years old. I can deadlift 230lbs. Squat 195lbs and bench 180lbs. I am fairly lean but canâ??t shift the last bit of problem fat on my stomach that is doing my head in. I train heavy as i can upper/lower split recently 2 days on one day off.
The last month of diet I tried was 2 or 3 poached egg on one granary toast for breakfast at 9am, 80g chicken, 35g brown rice and Â¼ head broccoli and peas for the next two meals 12pm, 3pm, training at 5pm with 40g carb drink during followed by 60g Protein shake straight after, 7pm 80g chicken, 35g brown rice and Â¼ head broccoli and peas, 60g Protein shake 10pm. Bed.
On off days I do 2 poached egg on one granary toast breakfast at 9am, 12pm 80g chicken, 35g brown rice and Â¼ head broccoli and peas, 3pm 60g Protein shake , 6pm 80g chicken, 35g brown rice and Â¼ head broccoli and peas, 9pm 60g Protein shake
I used to be 50kg four years ago so I have put on 15kg of muscle in that time but now I am stuck. Seriously stuck. I have been stuck at 65k for a year. Do you think I should just not bother trying to stay lean and double up all my portions? I am really strict with my diet most of the time so if you can just tell me the right quantities of chicken, rice etc for on and off training days I will stick to it!! I just cannot work out how to do high protein diet but still get enough calories to grow.
So this is the hard bit â?? having to ask. ï??