Diet help for adding lean mass!

[scoob21]

Hey everyone! Been hovering around the boards for some time but this is my first post. I have been training now for about 5 years and am looking to put on some lean mass. My weight is about 170 pounds at 5'10'' and 27 years old. I have been as high as 195 but at a fairly high bodyfat. My problem is that I really need to watch my cals as I put on fat very easily, a problem I have had since I was young. Through a combination of carefull diet, cardio and weights I am reasonably lean now. I am trying to add some lean mass on the following diet:

9.00am 50g Oatmeal, Protein shake, Flaxseed oil.
11.30 am Meal replacement shake.
1.30pm 4 small slices wholemeal bread, 200g Turkey/chicken breast with salad.
4.00 pm MR shake.
6.30pm 200g Chicken with peppers, onions, chilli stir fry (no oil) and large wholemeal pitta bread.
9.00PM 200g Turkey breadt.
11.30pm 50g Protein shake.

This works out around 310g protein, 130-140g carbs and a little fat from the flax/food. I reckon 2100 cals approx.
As I said I would like to add some mass but struggle with bodyfat. Can anyone offer some advice~? Thanks.
On yeah, I am natural to date.

 

[Mr.X]

Hey everyone! Been hovering around the boards for some time but this is my first post. I have been training now for about 5 years and am looking to put on some lean mass. My weight is about 170 pounds at 5'10'' and 27 years old. I have been as high as 195 but at a fairly high bodyfat. My problem is that I really need to watch my cals as I put on fat very easily, a problem I have had since I was young. Through a combination of carefull diet, cardio and weights I am reasonably lean now. I am trying to add some lean mass on the following diet:

9.00am 50g Oatmeal, Protein shake, Flaxseed oil.
11.30 am Meal replacement shake.
1.30pm 4 small slices wholemeal bread, 200g Turkey/chicken breast with salad.
4.00 pm MR shake.
6.30pm 200g Chicken with peppers, onions, chilli stir fry (no oil) and large wholemeal pitta bread.
9.00PM 200g Turkey breadt.
11.30pm 50g Protein shake.

This works out around 310g protein, 130-140g carbs and a little fat from the flax/food. I reckon 2100 cals approx.
As I said I would like to add some mass but struggle with bodyfat. Can anyone offer some advice~? Thanks.
On yeah, I am natural to date.

I say if you train heavy and hard w/ this diet, you will probably put on some mass, but nothing serious. Add glutamin/creatine/ALA to the combo and try Amino acid loading.

Mr.X

 

[scoob21]

Thanks for the reply MR X! The creatine I have just started and the Glutamine is something I can get hold of quite quickly. I have heard that unless you are not getting enough protein then Amino acids are not of much worth as they are abundant in the protein itself. Itake it this is false and it would be worth using them?
Also can you see anywhere in the diet I might add some cals to help my gains (remember i gain fat easily)? THANKS AGAIN.

 

[Mr.X]

Thanks for the reply MR X! The creatine I have just started and the Glutamine is something I can get hold of quite quickly. I have heard that unless you are not getting enough protein then Amino acids are not of much worth as they are abundant in the protein itself. Itake it this is false and it would be worth using them?
Also can you see anywhere in the diet I might add some cals to help my gains (remember i gain fat easily)? THANKS AGAIN.

Amino Acids are NOT abundant in protein, they ARE protein. They make up proteins. Amino Acid loading can be an amazing concept if done correctly.

You could drop the breat and add some pasta/brown-rice. And, post-workout you could add some high-gi carbs like dextrose. Maybe around 50g post-workout.

Mr.X

 

[scoob21]

MR X, how would you go about loading the amino acids?