NEED HELP WITH MY DIET TO GAIN MUSCLES

Hello,

I am posting first time in the forums, so please bear with me. The purpose of writing this is basically to get feedback regarding my diet which will help me in gaining some muscles.

My stats are as follows:

Weight: 160 lbs

Height: 5 ft. 9 in

So, I have been hitting the gym regularly for the past 3 months 5 days a week and, doing abs routine and cardio 4-5 times a week as well. Now, I think it’s time to take it to the next level. By that I mean to increase my diet and protein intake in order to bulk up. Simultaneously, I want to have a flat belly and don’t want to entertain loose stomach area.

Being an Indian, Diet is a major issue. We hardly eat Non-Vegetarian food and if we do it’s basically chicken once in two weeks. But, Can eat eggs regularly. I also try to incorporate Soybean Chunks in my diet which is good source of protein.

My Daily Diet is as follows:

Breakfast:

Between:9-10 PM

Omelet made of one egg with brown bread, with oatmeal/Milk/Soy milk and either sprouted pulses/puffed rice followed by 5 almonds.

Lunch:

Between:1-2pm

I take my lunch at my work and is it mostly packed by my mom. Our Lunch Comprises typical Indian food. I take two roti’s (Wheat Bread) (http://en.wikipedia.org/wiki/Roti ) with a bowl sometimes 2 bowl of pulses (http://en.wikipedia.org/wiki/Dal ) and one bowl of veggie curry such as bottle gourd with a glass buttermilk/Yoghurt. I have recently asked my mom to pack some soya chunks too so that I can continue to have my protein intake.

Note: All these cuisines are home made so they contain comparatively low amount of fats as compared to the same you would get in restaurant.

Snacks:

Between 5-6 Pm:

A Cup Sweet Tea generally sometimes Sweetened yoghurt with roasted chick peas and two Multi grain biscuits.

Dinner:

Between: 8-9 PM

Typical Indian Food:

2 Rotis with a veggie curry and some other Indian dish such as Kidney Beans, Chole(Chick Pea with gravy), Kadhi( Steamed Yoghurt containing turmeric), Or a gravy of potato and tomato. Sometimes Little rice to add fun.

Here is the list of Indian cuisines so that you can get a little idea of how our food is. Go Into Delhi and Punjab Regional cuisines just remove oil and spices as homemade food is pretty balanced.

My Workout plan.

Monday- Friday : Morning Gym

Evening: (4-5 days a week)Abs Routine and Cardio.

I know it’s a lot to ask for but, If you can give me some feedback on the same. I will be really thankful.

Puneet Sharma

India

Hey man if you're hitting the gym monday to friday morning and then in the evening 4-5 times a week you're working out 9 times a week! This makes you pretty damn active so what i suggest you do is calculate your BMR and then add the schofield according to how active you are. This is going to come to a hell of a lot of calories if you use the very active multiplier. I'll give you some links to work it out from, but to me it sounds like you're not fueling enough. Also after a good workout your body needs time to recover if it's going to grow so up the intensity of cardio and ab routine a lot and do it less frequently, this should help give your body more time to recover and grow when you weight train. I run seriously just once a week and i'm able to constantly improve on my records, i hit it very hard and then go on light jogs whilst walking my dog in my spare time. This is just for maintenance really but anyway I am able to remain pretty anabolic which means i'm in a state of growth repair and recovery a lot more often than with a routine like yours. This is not always a good thing because it means i will not be able to lose a large ammount of fat but that's not my goal atm so if you want muscle to try to switch up your routine like this. Here's the BMR calculations you'll need.

Men:

10-17 years old BMR=(17.7xweight (kg)) +657

18-29 years old BMR=(15.1xweight(kg)) +692

30+ years old BMR=(11.5xweight(kg)) + 873

the above is the calories you need to maintain you're current weight at rest

then you need to consider you're routine. The more active you are the more calories you need so times your BMR by your physical activity level.

BMR x 1.4 = inactive

BMR x 17= moderately active

BMR x 1.9 very active

this will give you the ammount of calories you need whilst mainting your weight with your workout routine. To then add weight you should look to increase your calories by arround 250. This will seem a lot but if you eat well you should make some good gains! :)

Hey man, Thanks for your tips and feedback. I'll definately try to do what have you have told, and will let you know.

My daily Marcos are as follows:

Protein:200 g

Carbs: 320 g

Fats: 65 g

My body fat is: 17.86 % total weight 178 pounds, At the end of the video Scott mentioned the eating much carbs cab put weight around torso. What to do regarding that?

Great info @Markhj! Spot on!

the arm man is here to save the day folks!

if you're having trouble growing your arms there are a number of reasons

1. not enough calories

2. not enough rest

3. lack or too much volume

4. too light or too heavy

5. form is too strict or not strict enough

6.too many exercises or too little

so as the boys here said you need to look into your nutrition and rest, once that is settled move onto looking into your routine. i find 3 exercise for biceps is enough and 4 exercise for triceps is enough, for both you need 1 main building block to develop strength then the other exercises are for hypertrophy... so for biceps i do barbell curl 5x5 or 3x8 or 6x4 then follow up with 2 exercises that isolate each head so lets say alternating dumbell curl and hammer curl... both head hit with a rep range of 10-20 depending on the weight style and tempo of the reps, for triceps i use either dips or diamond press ups for strength, again 5x5 etc... obviously with added weight, then moving onto the 3 heads 2 of which i cover with 2 variations of the french press, 1 with palms up 1 with palms down i then go into kickbacks or a variation of an extension from the windowledge as long as i feel it in the area i want i use the rep range for hypertrophy. now with regards to form... when you get to a certain size and ability your form is allowed to give way to weight a little bit, not for every set and rep but for the ones that really matter, sometimes you really have to force growth as long as it is in a controlled manner without breaking the fundamentals of the form itself, like with diamond press ups... towards the end it is okay dwindle the range of motion or begin to engage your chest as long as the tricep remains the primary source of strength, if you follow those rules along side a good diet with enough rest you will grow no matter about genetics.