iam eating about 3500 cals a day but not gaining any new muscle please give me some good diets to follow also i dont take flax oil should i what are some good supplments
6 am protien shake and 2 eggs
9 am 1 cup oatmeal and shake
12 pm 6 oz tuna and salad
3 pm chicken breast salad and apple
7 pm some kind meat with potato
after work out i have 2 shakes
I dont really dont feel like i get a good mixture of carbs fat and protein.
Maybe some faxoil would help what do you think
I would add flax and I would add food in general. What kind of shakes you drink? I am really pushing veggies nowadays, just because since I've up'ed my intake, my strength has gone up as well! So, I'd try to add the flax, some veggies, and maybe one "item" to most meals. Like at 12 add a whole wheat bagel or a tablespoon of peanut butter (natural). Maybe some carbs at 6am? I'm just think of adding total calories to the diet. Best to try to keep them "clean" unless you are not concerned with adding fat.
If you don't like them, any will do. Really nutritious ones are like broccoli, spinach, sweet potatoes, but varitey is important. I don't like them either, but it's worth it if you can get them down. Try different ones, maybe adding them to something you are making, adding them to pizza etc.
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