Strength gain diet
The following table shows an example of a strength gain diet.
To gain strength & muscle, calories must be high and protein must
always be available. This is achieved by eating often and eating starchy
carbohydrates later in the day. 3 of the snacks include Protein shakes
and one includes Creatine.
the diet above doesnt give any indications of who its designed for. i am a 83kg, 5ft 11″ male who trains 3-4 times per week and in reasonable shape. i train as hard as i can but i dont seem to be making any great gains. i have been training for the last 10 yrs+. my bench press hasnt increased for the last few years so i resort to other chest exercises ie. dips. i believe my diet isnt the best it could be, i do eat approx 6-7 small meals per day. any suggestions would be much appreciated.
Rav,
The diet is a starting point. Some people will need to eat more to get gains and some will need less. My suggestions are as follows
1. Increase your protein intake. Add a protein shake
2. Try using creatine
3 Reduce your training to 2 times per week. If you down load the free 128 page guide go to page 112 and follow the muscle gain routine.Use this routine for 8 weeks.
Let me know how you get on
Regards
Dave Morgan