Need help with an efficient bulking up diet for a rugby player?
Big C init asked:
I go to the gym every day apart from Saturday which is my match days, and sundays is used as my rest day. I need an effective diet though as I really want to get as big as possible. I am currently 16 years old and weigh 76 kg and play full back. I have just started taking progain which has helped quite abit but I feel as though I still need to plan a effective meal planner that wil help me, any help would be appreciated!
I go to the gym every day apart from Saturday which is my match days, and sundays is used as my rest day. I need an effective diet though as I really want to get as big as possible. I am currently 16 years old and weigh 76 kg and play full back. I have just started taking progain which has helped quite abit but I feel as though I still need to plan a effective meal planner that wil help me, any help would be appreciated!
I went on the maximuscle website and did the calorie Calculator and it told me I need to consume at least 3500 calories per day if i want to gain 2 pounds per week.
Thanks
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the average human body can only build about half a pound of muscle per week so be wary of packing on too much fat.
i eat something like this everyday though a bulking phase.
Breakfast
100g porridge oats + scoop of protein + half pint full fat milk with a handful of frozen berries whizzed up.
3 egg whites and 1 egg yolk scrambled eggs
2-3 fish oil caps
Snack
Chicken Salad bagel or sarnie
Lunch
Large baked potato or pasta with tuna + Sweetcorn or chicken breast + salad
Snack
50g of unsalted nuts (through the day) + piece of fruit or 50g beef jerky if i have it or a tin of mackrel
Pre workout
1/2 scoop Protein shake + 20g malto
Post workout
Protein shake + 50g malto
Dinner
usually quite meaty and carby (if on a workout day)…last night was large tin of tuna, cob of corn, salad, sweet potatoe
Pre bed snack
1/2 a tub of cottage cheese or quark or a protien (casein) shake