Pumba Introduction and Diet

I came across this site in December, I have been reading through it since then and have learned a ton of info, especially in DJ’s diet threads, I just want to say thanks for all the great info and introduce myself.

I am 32 and have been training very inconsistently all my life, so inconsistent that I regard myself as a complete novice.
I weigh 85kg and I am 1.96m tall – Yeah, I know, very skinny! I estimate my BF to be about 12 – 15 % (Abs are just about visible)
My goal is to pack on as much lean muscle as I can naturally over the next 2 years, after I have exhausted my natural potential I will start with a couple of cycles, before I can even consider AS though I have a ton of work ahead of me!

With all the info I gathered on this site I worked out my calorie needs, I basically need to eat 3600 calories a day to start picking up weight, I should probably eat more than this, but it is already more than double my current daily consumption so I will stick with 3600 a day for the first couple of weeks and then tweak it if needed

Breaking down the macro’s it works out as follows:

Protein – 375g
Carbs – 300g
Fat – 100g

I have put together this meal plan:
Since I can only work out in the mornings it starts with my pre workout meal – I don’t count salad and mixed veg towards my daily intake.

P C F Calories
Pre Workout Shake 50 Grams of raisins 0 40 0 160
2 Bananas 2 54 0 224
50g Whey Isolate 41 0 0 164
Total 43 94 0 548


Post Workout Shake 1 cup of oats (Raw) 11 56 5 313
50 grams of dextrose 0 50 0 200
50g Whey Isolate 41 0 0 164
Totals 52 106 5 677


Breakfast 150g Chicken Breast (Grilled) 45 0 6 234
1 cup rice (200g cooked) 4 46 0 200
2 Banana's 2 45 0 188
Total 51 91 6 622

Lunch Shake 50g Whey Isolate 41 0 0 164
Peanut Butter - 64g 16 14 32 408
Total 57 14 32 572


Lunch 150g Chicken Breast (Grilled) 45 0 6 234
1 Cup Mixed Veg
Avo - 200g 4 18 30 358
Total 49 18 36 592


Dinner Steak (300g) 42 2 8 248
Salad or Veg
Total 42 2 8 248

Bed Time Shake 50g Whey Isolate 41 0 0 164
2 teaspoons p butter 7 4 15 179
48 4 15 343



At this stage I believe my diet is more important than my training, so the main focus is to get the diet right and then fine tune the training.
I started this on Monday and will let you guys know how it goes.

Looking good bro! I just think your protein is too high.

I would change my alias if i were you.

Thanks for the feedback Pyroclasm, for Protein needs I went on my weight in pounds X 2? You recon this is to much? Should I swap out 50g of Protein for Carbs instead?

Start with 300g protein and see how your body responds. If you find that you are farting all the time then decrease it, if you feel happy and you are building nicely then you can increase it. I would swap the protein for carbs yes. Also see how your body responds to that.

Pyroclasm wrote: If you find that you are farting all the time then decrease it,

That explains it then... Thanks!

Happy to help bro! Nice to see someone max out their natural potential and getting their diet spot on before jumping on the juice.

4 shakes a day is a bit much.
If you drop one of them, you will decrease your extra protein and your gastric issues should ease up a bit

Thanks for all the feedback guys, I'll amend my diet by upping the Carbs and replacing my lunch and bed time shake with some solid chow.

85 kg by 2 = 170 gram by 3 = 255 gram protein if u increase carbs and loose the 6 pack then back of on the carbs or a high day low day carb days

Nice one on the research u did

Thanks!

Welcome Pumba, and well done on the efforts you have made in putting together a decent program.

I think it is near perfect and for the areas which may need adjustments our fellow members have provided you with decent input.

Welcome

Good job on the homework ! Looks good