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  1. #1
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    Default Am i doing it right for muscle gain?

    Basically i have started the gym beginning of the year and been training 4 days a week weight training. i want to gain some serious muscle, what I'm eating:

    1. whey protein shake then 2 full eggs, 4 egg whites and 2 pieces of brown toast
    2. weight gain shake 600 calories (universal real gains)
    3. Turkey salad sandwich on brown break
    4 Another weight gain shake
    then go to the gym
    5 after gym whey protein shake
    6 get home and make a soup with low fat cup soup with a full can of tuna - maybe add some broccoli and pasta
    before bed whey protein shake

    Will i gain good muscle mass on this? I've been on the diet for around 1 month, but training almost 3 months, and there is change but not as much as i would like

    People say i need to eat more!!! but what could i eat whats easy and convenient for me, plus cheapish

    Also I'm jump roping around 3 times a week intense

    Any tips of the trade will be greatly appreciated



    Many thanks

  2. #2
    Squat Jedi Randoja's Avatar
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    1. How big are you? 2. What are the macros for your diet plan? 3. What is your BMR?
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  3. #3
    Psychosociety Graeme's Avatar
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    You are unsatisfied? Seeing any change in a month is a sign of progress. It takes years to build an ideal physique Imo.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
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  4. #4
    Psychosociety Graeme's Avatar
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    As for the diet, unless there is a reason for so many shakes I would replace them with an actual meal. 1 cup of brown rice, 6oz chicken/other meat, and some vegies would do well. To cut down on your whey usage, supplement with a can of tuna with low fat mayo.
    Having 2 scoops of whey and a weight gainer a day should be fine, but the rest of your calories should be coming from whole foods.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  5. #5
    Squat Jedi Randoja's Avatar
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    Beans are cheap as can be too, full of protein, carbs, and fiber.
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  6. #6
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    Default Am i doing it right for muscle gain?

    Agree^^^^ get away from shakes use more whole foods beans rice pasta chicken tuna pasta almonds plenty of low price food out there get your macro go to store and start checking labels and prices the more selection the better

  7. #7
    M&S Senior Member OneGun's Avatar
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    Again, way too many shakes. Eat more tuna, peanut butter, chicken for your protien. Cottage cheese at night/before bed. Don't forget the "original" protien shake too... milk. For your carbs, rice, pasta, whole grain breads.

    If you're on a budget, you could even completely nix shakes altogether. Tuna, peanut butter, and milk are cheap. Real food > shakes/supplements by a mile.

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    Thanks alot everyone for the advice, i will try to cut down on the shakes, how about a protein shake in the morning and after workout, and 1 weight gain shake, then replace the other shake with a meal, peanut butter! is that not a bit to fatty? if not, could i replace my night time shake with 2 apples and peanut butter? and replace my second weight gain shake with tuna mayo sandwiches with low fat mayo.

    im trying to set my meals in stone, makes it much easier for me, also what are good nuts to buy for protein/low fat, as i could snack on them throughout the day.

    Many thanks

  9. #9
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    Default

    Also forgot to mention: im 5ft 11, weigh 165 pounds and 21

  10. #10
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    Default Am i doing it right for muscle gain?

    Cottage cheese is a good replacement for night time Use

  11. #11
    Dark Meat dday39's Avatar
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    are you gaining weight?

  12. #12
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    Hi, to be totally honest, i don't think so!

  13. #13
    Dark Meat dday39's Avatar
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    either you are or you aren't

    if you aren't, then you need to eat more food

    calculate your BMR/TDEE and eat above maintenance (usually 500 cal per day surplus is a good start). if you aren't gaining about 1lb per week add another 250 cals per day

    keep adjusting calories to ensure that you gain 1lb per week

  14. #14
    M&S Senior Member samgirl9992's Avatar
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    Yeah...eat more real food. There really is nothing magical about protein shakes. It's just another convenient way to get your protein in. You won't drink a protein shake and then become massive lol, which is how a lot of people think when they first decide to gain muscle or lose fat. Remember, things that come from the earth naturally are always better than things that are made by man.
    I'm a girl and I lift heavy s hit

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