Started Journal

[SEADRA]

I'm trying to gain some mass. 65inches 100 pounds.

Thursday

1/4 cup oatmeal before workout

10 minute warm up on tredmill

Legs 3X 10-12

Hac squat
Leg extention
Calf raises
Leg press
Hamstrings
Lunges with 15 pound dumbells 3X 20 each leg

Post workout
Whey Protien with 1/2 cup skim milk, cup of frozen strawberries

Meal#2 protien shake cup mixed berries

Meal#3 1/3 cup oatmeal, 3/4 cup egg beaters 1cup broccoli

Meal#4 1/2 cup cottage cheese, strawberries

Meal#5 1 cup eggbeaters 2 cups vegetables

3 cups fat free popcorn

How does this look?

[imperfectly_lou]

Welcome to the journal section!

Your diet looks too low in calories to me. I think you would be lucky to have 1,200cals in what you posted, probably less. If you are wanting to gain mass, you are going to need much more than that, and also some more variety in your meals. Add in some vegetables, some healthy fats, some complex carbs like brown rice.

[Emma-Leigh]

Originally posted by SEADRA
I'm trying to gain some mass. 65inches 100 pounds...

How does this look? Like a starvation diet!!! Soooo little food there. You have to eat more if you are trying to gain mass.

You meals are not really balanced and you are getting basically nothing but protein..


1/4 cup oatmeal before workout
Up this to at least 1/3 cup and add in a quality protein. Something like eggs, cottage cheese, protein powder. I would also consider adding a little ground flax.


Post workout
Whey Protien with 1/2 cup skim milk, cup of frozen strawberries
Great. BUT - increase it to at least 1 cup skim milk and swap the strawberries for a banana - higher glucose and better for muscle recovery.

Make sure your whey is giving you at least 20g protein.


Meal#2 protien shake cup mixed berries
You wnat a good solid meal here. You need fuel!! Something like a lean protein (chicken, tuna, egg-whites, cottage cheese, tofu) and a good starchy carb (oats, barley, legumes, sweet potato, rice) and some vegetables/salad would be great.


Meal#3 1/3 cup oatmeal, 3/4 cup egg beaters 1cup broccoli
Great. (just might need a little more ;))


Meal#4 1/2 cup cottage cheese, strawberries
Excellent. Add some walnuts (1/3 to 1/2 an oz - or about 8 to 12 walnut halves) and increase your quantity of cottage cheese to 3/4 cup.


Meal#5 1 cup eggbeaters 2 cups vegetables
Great - how much protein is in that? You want ~25g. Vege's are excellent. I would also add some fats. Maybe add 1 whole egg? Or go for salmon instead. Adding some olive oil or nuts is another alternative.


3 cups fat free popcorn
I would go without this, if you are hungry enough to want 3 cups of crap, you are hungry enough to get more nutritious food during the day.

[SEADRA]

Trying to eat more. I find myself not hungry but forced myself to eat.

Before workout meal-1/4cup oats 1 banana

workout 30 min cardio
Arms 4X 8-12
Straight bar curl
Hammer curls
Dips
Tri extention
Alternating dumbell curl

After workout meal-21 grams whey protien.1cup milk 1cupfrozen fruit.

Meal#2 Same protien shake and 1/3 cup oatmeal

Meal#3 Veggie omelate 1 cup egg substitute wraped in wheat tortilla.

Meal#4 1/2 cup cottage cheese with strawberries and 15 walnuts

Meal#5 Large grilled chicken salad

[bscrusher]

bump emma and lou.

seadra, those are also not muscle mass gaining workouts. where are the squats? the deadlift? the bench press? i think you should drop most of those distracting isolation movements, they can never build muscle mass. also drop the cardio.