New to this... looking to gain weight (muscle) - please rate / advise my diet

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rumplestilton
rumplestilton Posts: 2 Member
edited March 2016 in Goal: Gaining Weight and Body Building
Hi,

I really, really want to pack on some muscle but have nobody to check in with / guide - I am a complete novice so would welcome any thoughts.

I am:

39 years old
6ft 1
12 st 10lbs

Skinny Fat, moving to skinny (thin arms, can see outline of abs but still some fat pockets at side of pecs, side of belly and lower back)

I have a routine (allpro beginner) which I will stick to.

My diet is (during weekdays):

Breakfast

Lidl Eridanous - Low Fat Greek Yogurt 2%, 240 g
Blueberries, raw, 60 g
Walnut - Walnut, 0.5 ounce
Fruit - Banana Small (6"-7"), 1 Banana (101g)
Generic - Small Fuji Apple, 2 1/2 Dia
Nut (Usda) - Nut - Brazil - Raw, 5 g
Pomegranate Juice - Juice, 150 ml(s)
My Protein (Tez) - Creatine Monohydrate, 5 g

Lunch (3 meals + 1 Soup throughout the working day)

Sainsbury's - Brown Rice (Uncooked), 30 g
Tesco - Red Kidney Beans (In Water), 50 g
Sainsburys - Haricot Beans In Water (Drained),
Sainsbury's - Borlotti Beans, 50 g
Sainsbury's - Black Eyed Beans In Water, 50 g (drained)
Tesco - Adzuki Beans Drained, 50 g
Aldi - Sweet Harvest Natually Sweet Sweetcorn, 30 g (drained)
Sainsbury - 1 Spring Onion, 0.75 spring onion
Vegetable - Red Bell Pepper, 32.8 g (large)
Garlic, raw, 0.4 cloves
Mccormick - Ground Cumin, 0.4 tsp
Deep - Red Chili Powder, 0.4 tsp
Tesco - Red Wine Vinegar, 60 ml
Generic - Chicken Breast Uncooked, 125 g
Spinach - Baby Spinach , 40 gram
George Howe Company - Sunfower Seeds, 15 grams
Sugar Snap - Peas, Raw, 5 Pods (34g)
Aldi - Lean Mince, 100 g
Tesco - Plum Tomato Tinned, 0.4 can
Tesco Value - Chopped Tomatoes *, 80 g
Celery, raw, 0.75 stalk, medium (7-1/2" - 8" long)
Carrot - Medium, 0.4 medium carrot (61g)
Vidalia - Onion, 0.2 Medium Onion (148 grams)
Generic - Garlic Clove, 0.5 clove (3 g)
Spices, oregano, dried, 2 tsp, ground
Spices, basil, dried, 1 tsp, leaves
Mushrooms, white, raw, 70 g
Lidl - Oaklands - Cooked Beetroot, 100 gram
Carrots, raw, 0.4 medium
Vidalia - Onion, 0.2 Medium Onion (148 grams)
Orange juice - Raw, 50 milliliter
Ginger - Ginger, 2.5 tsp (2g)

Dinner

Kale, raw, 100g
Aldi - Lean Mince, 100 g
Ginger - Ginger, 2.5 tsp (2g)
Peppers, hot chili, red, raw, 1 pepper
Sainsbury - 1 Spring Onion, 0.75 spring onion
Garlic, raw, 1 cloves

Snacks

Egg - Medium - (44g) x 2
Milk - Whole Milk, 300 milliliter
Myprotein - Impact Whey Protein (Unflavoured), 25 g
Nativas - Organic Raw Cacao Nibs, 10 gram
Navitas Naturals - Raw Cacao Powder, 1 tbsp
Creatine - Creatine Monohydrate, 1 teaspoon (5g)
Babybel Light
Sonetta (Aldi) - Serano Ham, 10 g

This gives me the following macros:

Totals kCal - 2,449 Carbs - 227 Fat - 89 Protein - 186 Sodium - 1,199 Sugars - 108

Give or take a few calories, this brings me to my daily goal as worked out by myfitnesspal. Am way over target on protein, slightly over on fat (6g) and under on carbs (-81).

At weekends, I am more relaxed, but will avoid sugary crap and do try to ensure at least 100g protein.

Anyway, I would be grateful for thoughts. I have tried to get a good balance of all macros / micros but, being new, may well have missed something.

Replies

  • psuLemon
    psuLemon Posts: 38,411 MFP Moderator
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    Based on your stats, that is too little protein. You probably want around 140-150g of protein. I would replace some fats with more protein. I also don't know many males that are gaining on 2400 calories. Are you? Those are cutting calories for me.
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
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    You should eat a greater variety of food, once you get your fibre and vits and protein fats etc in you don't get 'extra healthy' from eating high nutrient food.

    Throw some pancakes and stuff in there will ya! There's such a thing as too much insoluble fibre.

    You need to eat 3-500 calories a day over your needs. Adequate macros and micros and lift heavy.

    Many a muscle on this forum has been built by ice cream, beer, chocolate, cheese, steak, alongside the usual lean meats, fruit veg and whole grain.
  • jessef593
    jessef593 Posts: 2,272 Member
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    What are your total daily macros and calorie intake? You're a beginner. At this point a calorie is pretty much a calorie as long as you're eating at a surplus.
  • jessef593
    jessef593 Posts: 2,272 Member
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    jessef593 wrote: »
    What are your total daily macros and calorie intake? You're a beginner. At this point a calorie is pretty much a calorie as long as you're eating at a surplus.
    And I just saw it. Nevermind

  • rumplestilton
    rumplestilton Posts: 2 Member
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    Thanks for the advice so far. This particular diet does leave me hungry at times, so it wouldn't mind if it turns out that I do need to eat more in order to gain.

    In terms of it being too high nutrient (if I have understood that correctly) - the foods I have chosen are actually pretty cheap and convenient - it's not really a case of trying to have the healthiest diet in the world, it's just that the individual items really are the best value for money in the store. My weekly shop (for weekday meals - breakfast through to bed) runs to about £23. About 2 hours cooking on a Sunday, bag it up / freeze and I'm good to go for the week, only reheating required. Is there anything, health wise, that I need to watch out for?
  • harrisc12
    harrisc12 Posts: 3 Member
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    Definitely would want to add more protein, a good guideline is about 1 gram of protein per pound of bodyweight. Minimum I've seen is around 0.80 grams per pound of bodyweight. So for you probably around 160-180 grams of protein daily.
  • TR0berts
    TR0berts Posts: 7,739 Member
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    harrisc12 wrote: »
    Definitely would want to add more protein, a good guideline is about 1 gram of protein per pound of bodyweight. Minimum I've seen is around 0.80 grams per pound of bodyweight. So for you probably around 160-180 grams of protein daily.


    He's at 186 g already. In fact, he can probably safely go lower, to the 140 or so amount psulemon suggested.
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    edited March 2016
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    £23 a week. Bloody brilliant. Well done.
    Try Tescos duck breast/tiger prawns chicken breast 2 for £6 deals. Tescos finest Parmesan. Cheapest and best.
    Also roll mop herring for omega 6.
    Waitrose Fage greek yoghurt with the waitrose card gives you 50p off, and you can get 20% off anything you choose online, like sea bass, spinach, mixed bean salad.
    Tuna when it's on sale.

    It's very difficult eating in UK for reasonable amounts of money. It's fa more expensive than the U.S.

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