your diet is most important, if i were you i would try to aim for 300 grams of protein a day, maybe more. If your goal is to gain muscle you have to go on a bulking diet first for at least 16 weeks or so then strip all the fat away going on a cutting diet for 4 weeks. You can't gain muscle and lose fat at same time so to gain muscle calories are key. I would aim for times 18 your bodyweight for calories, 300 grams of protein, 250 grams of carbs, and 140 grams of fat. The calories should come only from whole foods such as eggs, red meat, fish, milk, and whole grains such as brown rice and whole wheat pasta. Stay away from junkfood such as soda, chips, beer, and other useless calories for building muscle. If you like milk, drink up to 1 gallon a day, then eat 2 pounds of meat seperated into 4 meals, and 6 whole eggs a day for protein. Then for carbs eat oatmeal, get the organic flavored ones they are really good if you can't eat normal oatmeal. Then with each meal eat brown rice, yams, potatoes, or pasta. Just be consistent with this for 16 weeks and you can gain up to 18 pounds of muscle. You can make a cheat day after every 6 consecutive days you dieted correctly.
Here is what my current mass diet looks like.
g=grams of protein unless in paranthesis
Meal 1 – 50g – 7:00 am
4 boiled eggs – 24g
1 cup cooked oatmeal – 10g (54 grams of complex carbs)
2 cups nonfat milk – 16g (22 grams simple carbs)
Meal 2 – 25g – 10:30 am
1 slice multigrain bread – 5g (30 grams of complex carbs)
3 ounce oven roasted healthy choice turkey breast – 15g
Monterey Jack cheese – 5g
w/ lettuce and a thin slice of tomato
Meal 3 – 35g – 12:00 pm
5 ounce Breaded Fried/Baked Chicken Breast Strips – 35g
Or
Can of tuna in water with lemon squeezed and cracked pepper – 35g
With baked diced up yam or potato - (30 grams of complex carbs)
Meal 4 – pre-workout – 20g – 3:00pm
1 scoop Bipro whey isolate with real strawberry powder – 20g (wow! try this, best tasting shake ever and nutrients from dried strawberry!)
Or
1/2 an Isopure
Basketball - 3:00pm-4:30pm
Workout – 4:30pm- 5:30pm
Meal 5 – after-workout – 20g – 5:30pm
1 scoop Bipro whey isolate with real strawberry powder – 20g
Or
1/2 an Isopure
1 medium banana and 1 medium apple (30 grams simple carbs)
Meal 6 – 55g - 7:00pm
7 ounces steak/lamb/flounder/tilapia/chicken -50g
Buckwheat/Brown Rice/ ½ cup cooked oatmeal – 5g (30 grams complex carbs)
Broccoli/Asparagus
Or
12 inch Subway sweet onion chicken teriyaki with honey oat bread – 50g
Meal 7 – 55g – 9:00pm
7 ounces - steak/lamb/flounder/tilapia/chicken – 50g
Buckwheat/Brown Rice/ ½ cup cooked oatmeal – 5g (30 grams complex carbs)
Broccoli/Asparagus
Meal 8 – 27g -10:00pm
Low fat Cottage Cheese or Low fat Farmer’s Cheese – 11g
2 cups nonfat milk – 16g (22 grams simple carbs)
Total Carbs - 248 grams ( didn't count vegetables because i don't always make them)
Total Protein - 281 grams
If you have to have a sugary food, then the only time you should put it in your body is right after your workout. The fast acting simple carbs will cause a quick insulin spike and shoot amino acids into your muscles and will decrease stress after your workout so that body stays in an anabolic state, but then again don't go crazy with this. I decided to eat fruits instead postworkout. In any other time, eating simple carbs, such as white rice, white bread, juices, and any high sugar products is not good as your body gets a sudden insulin spike that in a short time rapidly goes down making your tired and wanting more of those fast acting carbs again.
Another thing is that if you take a look at meal 8, I eat cottage cheese right before bed which has casein protein that stays in your body for up to 6 hours. This will keep my body anabolic throughout the whole night. If you like cottage cheese, definitely the best time to snack on some.
What does your training program look like? You shouldn't be training more then 1 hour a day 5 times a week because you could be endanger of overtraining your muscles. Your workout should be mostly compound lifts such as deadlifts, squats, bench, rows, dips, pullups which promote muscle growth. Isolation exercises such as flies, leg curls, lat pulldown, won't make the muscle much bigger, Its good for toning out the muscle though.
Hope I helped you out a little. If you have any more questions. Feel free to ask.
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Over the last 2 years I've gone from 340lbs (46x40 pants to 36X40) down to 230, I don't eat more than 2500 calories a day, work hard and take vitamins- Been at the same weight for a LONG time.
