Diet for building muscle?

Hey guys, this is what's happening now right...
As some of you might know I came off a cycle and is busy with pct 2 from the articles section.
I now weigh in at 103kg's with 15 percent body fat...
Before my cycle I was 96kg's with 26 percent fat...

My Diet :

Meal 1(6am)
100g oats
Mixed berries
4 egg whites (raw or cooked)
Stamina grow multi vitamin

Meal 2 (8:30am)
Steak (250 g)
1 cup cooked rice, pasta or med. baked potatoes
Mixed veggies (small cup)

Meal 3(10:30-11:00 am)
Yoghurt 200 ml + 1 fruit

Meal 4(+-1:30pm)
Chicken Breast 250 g
Med sweet potato
1x mielie (sweet corn)

Meal 5(3:30pm)
Tuna 2 tins and half cup cooked pasta
Mixed salad/veggies 1 cup

Meal 6(6pm)
Chick breast with green veggies 1 cup
Before bedtime 3x egg whites
+cup oats (cooked)

As I know I should be eating even more off my cycle than on but am I eating enough?
Can anyone add to that please...

Where did you do those bodyfat readings?

Personal trainer did it

According to those stats you gained 16.55kgs of muscle and lost 9.5kgs in ONE CYCLE? :huh:

Do you have some before and after pics?

Nope gained 7 kgs

Did they do the body fat reading right?

Your bodyfat dropped by 11% so that's 9.5kgs of fat gone. You had to pick this up in muscle/water as well for the scale to read more.

No before pics

I see, so where can I get my body fat taken?

Pretty sure the body fat readings are wrong. That is practically impossible. Even more so with that diet. Man slap your personal trainer please

Takelani wrote: Hey guys, this is what's happening now right...
As some of you might know I came off a cycle and is busy with pct 2 from the articles section.
I now weigh in at 103kg's with 15 percent body fat...
Before my cycle I was 96kg's with 26 percent fat...

My Diet :

Meal 1(6am)
100g oats
Mixed berries
4 egg whites (raw or cooked)
Stamina grow multi vitamin

Meal 2 (8:30am)
Steak (250 g)
1 cup cooked rice, pasta or med. baked potatoes
Mixed veggies (small cup)

Meal 3(10:30-11:00 am)
Yoghurt 200 ml + 1 fruit

Meal 4(+-1:30pm)
Chicken Breast 250 g
Med sweet potato
1x mielie (sweet corn)

Meal 5(3:30pm)
Tuna 2 tins and half cup cooked pasta
Mixed salad/veggies 1 cup

Meal 6(6pm)
Chick breast with green veggies 1 cup
Before bedtime 3x egg whites
+cup oats (cooked)

As I know I should be eating even more off my cycle than on but am I eating enough?
Can anyone add to that please...

Diet isn't bad but can be much better. You need to eat more on cycle than off and not the other way around. Every meal needs to have protein and then you add either carbs or fats.

E.g 250g Chicken with 2tblsp peanut butter or 1 cup rice.

So Meal 3 is a waste. How many calories is your diet?

I'm guessing your personal trainer used calipers to do your readings. The thing with calipers is that they are very accurate when done by an expert but quite far off by someone who doesn't know what they're doing. I had my readings done earlier this year by a personal trainer and it came out to 9.5%. Was closer to 16%! Haha :lol: You need to find someone who is very skilled with the calipers, or you can learn to do it yourself. I did the latter.

Ok but should I add peanut butter to all the meals and can I replace meal 3 with a whey shake with egg whites?

Normally like this:

Meal 1: Protein and Carbs

Meal 2: Protein and Fats

Meal 3: Protein and Fats

Pre-workout: Lots of carbs and BCAA's
Post-workout shake: Whey and BCAA's and high GI carbs
Post-workout meal: Protein and Carbs

Meal 5: Protein and Fats

Before bed: Protein and Fats

Thanks a lot, so for the fats part of it I can invest in a large tub of peanut butter?
Gonna adjust my diet accordingly ... Thanks a lot man!

Most peanut butters contain a lot sugar bud and you don't want that before bed. You need to go for the natural ones with less than 10g carbs per 100g. I help gladly my man!

Why all the fats if I may ask and is that 2 tablespoons peanut butter ? Not tee spoons

Takelani wrote: Why all the fats if I may ask and is that 2 tablespoons peanut butter ? Not tee spoons

Tablespoons.

Fats have a high calorific value and good fats are an essential part of a balanced diet - your body needs them.