Currently I’m trying to gain as much mass as possible.
I’ve gone from 145lbs to 158lbs in 3 weeks so far, with very little fat gain.
Right now I am trying to find a way to get in some more calories to my diet, and I feel I could be doing better with supplements.
My money isn’t limitless, so I’m kinda stuck to two meals with meat in them.
My diet for my first two weeks:
Meal 1:
1.5 cup egg whites/2 servings oatmeal/1 cup berries.
Meal 2:
“Mass shake” - 2 scoops protein, 2 cups milk, 1 yogurt, 1 banana, 1 tbsp peanut or almond butter, handful of berries.
Meal 3:
8oz chicken, 1 cup rice
Meal 4:
“Mass shake” - 2 scoops protein, 2 cups milk, 1 yogurt, 1 banana, 1 tbsp peanut or almond butter, handful of berries.
Meal 5:
8oz steak, 2 eggs, veggies.
totalled at around 3150 calories.
I then changed up the diet, to get more calories and eliminate the milk intake. I have found that milk gives me the shits, and I’m not sure about oatmeal either.
Diet for week 3
Meal 1:
6 eggs, scrambled.
2 yogurt.
Meal 2:
2 scoops protein powder, 1 tablespoon peanut butter, 1 apple.
Meal 3:
12oz chicken, 1 cup rice
Meal 4:
2 scoops protein powder, 1 tablespoon peanut butter, 1 apple.
Meal 5:
12 oz red meat/fish, veggies.
Meal 6:
2 scoops protein powder, 1 tablespoon peanut butter, 1 apple.
1 yogurt.
IN ADDITION: After meal 4 or 5, I start snacking on 3/4 of a cup of macadamia nuts (500ish calories)
totals at around 3700 calories.
SUPPLEMENTS -
I’m taking Alpha Male (as prescribed on bottle), a digestive aid and fish oil.
Post-workout I have an Optimum Nutrition Recovery shake.
I am trying to get to 4000 calories now. Or at least have a plan ready for a week or two so I can buy whats necassery.
Milk is not an option! It definitely gives me the shits. Sometimes I say ‘fuck it’ and have a pint of it (i like the taste)… 10 minutes later i’m running to the bathroom.
So where can I get another 300-400 clean calories from? Also, where should I put them into my current food layout?
I’m hesistant on adding extra virgin olive oil into my shakes, because it is disgusting, and it may be overkill with peanut butter already being in there.
Cheers