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Advice on This Mass Gaining Diet

Hi all, Im 6ft, 165lbs. Packed on some good mass from 150lbs.
Please advise if my diet of gaining is ok.

Breakfast: Real Gain ½ serving + 1 CUP OAT (460 CALS)
Pre lunch: 4PCS High Fiber / Protein raisin bread (400 CALS)
Lunch: RICE + CHICKEN BREAST (OCCASIONALLY FISH) �?? (550 CALS)
Post lunch: 3PCS 4PCS High Fiber / Protein raisin bread (300 CALS)
PreWO: 3PCS High Fiber / Protein raisin bread + WPI SHAKE (1HR LATER) (400CALS)
PostWO: RICE w/ Lots of VEG + Some Lean Pork / chicken (500 CALS)
30MINS Before Bed: Real Gain ½ serving (300 CALS)

Been doing this for 3 WEEKS, show slight weight gain.

Looking forward to all your suggestions / critics

Lacks fish oil and needs more green fibrous veges. Seems a little low on fat in general–what are your ratios?

2910 kcal is what i added up.

depending on your daily activity levels (what do you do on a typical day?), that’s not going to hold you for too long. Your wicked skinny right now; you need to add alot more food.

Example: I’m 6’-1" and to maintain at 180lbs I needed 3400 kcal. (Everyone is different, and I work at a f*ckign computer/cube all day so I didn’t need to take in extra for doing alot of stuff all day)

[quote]Andrei.Ash wrote:
Hi all, Im 6ft, 165lbs. Packed on some good mass from 150lbs.
Please advise if my diet of gaining is ok. [quote/]

Breakfast: Real Gain ½ serving + 1 CUP OAT (460 CALS)

I’d possibly add more calories in this meal, especially protien (from whole food sources). Add some fruit also, Carbhoydrates are more readily utilized in this first meal of the day.

Pre lunch: 4PCS High Fiber / Protein raisin bread (400 CALS)

okay, more than likely the bread has added sugar and artifical ingredients.

Lunch: RICE + CHICKEN BREAST (OCCASIONALLY FISH) �?? (550 CALS)

getting better… Brown rice or what? fruit and veggies

Post lunch: 3PCS 4PCS High Fiber / Protein raisin bread (300 CALS)

wow, this must be some good bread…
PreWO: 3PCS High Fiber / Protein raisin bread + WPI SHAKE (1HR LATER) (400CALS)

bread again? are you serious? man you cannot go wrong wirht fruit in your diet seriously…

PostWO: RICE w/ Lots of VEG + Some Lean Pork / chicken (500 CALS)

30MINS Before Bed: Real Gain ½ serving (300 CALS)
no clue what real gain is but okay
Been doing this for 3 WEEKS, show slight weight gain.

Looking forward to all your suggestions / critics
[/quote]

By the way, im also taking Fish oil & multi vit right now. Im on desk bound job, so activity level quite low expect alt days in gym and kill off the week for a game of soccer.

My work dont really permit me to eat whole day long so I actually buy loaf of bread and binge on it…

Serd, realgain is a product for universal nutritions, 1/2 serving contains 310 CALS 26G PROTEIN. In asia, white rice and bread are staples so not much choice but will try to add in as much fruits & veggie as possible.

FRUIT will normally be: banana, papaya and apples.

as for the bread one pcs contains 100cals; 24G CARB, 4.5G PROTEIN. 1.6G FAT(0.8G SATU FATS).

As its made from high protein flour which probably explains the high nutrition.

How true? i dont know. LOL

Bro,

Could be better…

  1. Eat more protein @ approx 1.5 g/lb of Protein from meat, eggs, fish, chicken.
  2. Drop the raisin bread stuff in favour of some real food, i.e above protein sources + some other carbs
  3. Eat more greens
  4. Eat carbs like sweet potatoe, Beans and other natural sources, other than processed crap. i.e bread. I guess, if you handle carbs well inlc wholewheat pasta, tortilla’s etc. and maybe some processed sht, but only you will know whether you are gaining quality mass from it, or not.

Whats you training look like? At you weight and height, I would focus on building density and thickness before gearing workouts toward bodybuilding exclusively. Focus of big movements to build a solid structure first. Check out the new article on Reg Parks…Some great shit there.

Goodluck,

GJ

I focus only on LEGS, CHEST, BACK & SHOULDER.

LEG: AS HEAVY AS POSSIBLE FOR 6-8 REPS SQUATS & LEG PRESSES EXCLUSIVELY FOR 6-8 SETS TOTAL

CHEST: FOCUS ON FLAT BB BENCH, INCLINE BB, INCLINE BD and FLYES. FOR 6-12 REPS

BACK: DEADLIFTS, PULL UP, BARBELL ROW. ALL 6-10 REPS MAX

SHOULDER: CLEAN & PRESS, SEATED DB MILI PRESS, SMITH BEHIND NECK PRESS, REAR DELT RAISE
6-12 REPS,

ALL 3 TO 4 SETS PER EXERCISE
Though been training only for 4-5 months, i emphasize lot on strict form, proper techniques and the eccentric phase.

GJ thanks for the input, appreciate lots :slight_smile:

Where is the fat? Particularly saturated fat…

What food source can i get all the quality fats?

Fat list:

Fish oil
Olive oil
Nuts
Saturated fats in Red meat(yes, you need bad fats)
Avocado
Egg yolk

GJ