Muscle Mass Program

yes make your own sauce is a great ideal then you control it all....buy passata or tomatoes, add basil and some purree and garlic / chili as you like

then just add 500g pack of beef to the sauce and divide equally for two meals or whatever your macro are

pasta is ok, but its quite calorie dense.

do same thing but add some dried spices like onion powder then make a patty shape and cook and you have homemade burgers.... use a bagel or a pitta or whatever and fill with some veg and that's another easy and tasty meal too
 
reddustjay said:
Cheers lads great advice here.
So my fitnesspal app iv downloaded but as I only have half a screen [emoji849] cracked BTW its hard to see what I'm doing on there so will download the app on my laptop tonight I guess that would make it easier for me to. I can't weigh my food just yet as I left my scales at a friend's house about a month ago but he's popping it to me the next few days.
I dint know pasta would be a bad idea as I thought the tuna would bring the protein grams up. I used to see a guy eat loads of tuna out the tin after a sesh at the gym years back when I was going lol.
Mince beef idea is very good Il try and experiment with that I was also planning on making a few meals with that like a spaghetti bolognese but make the sauce from scratch with tomato purée.
I like all meats tbh bois it's the strong fishy stuff I can't stand lol
Edit: yes I will chuck the Mao then I dint realise it was so bad but I do lovvvbe bbq sauce :)
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It's the amount of fruit you need to drop and the cereal bars.
Eat wholesome foods. Chicken will be more filling than tuna and is tastier.
You have far too much mayo on your food.
You don't need as many calories as you think to grow (as not to sound rude), you're not carrying much muscle and your bf% is higher than I'd want mine to ever be in a growing phase. Get your protein to about 200g from direct protein sources (don't count protein from things such as pasta/rice etc - or I don't). Carbs I would utilise more around your workouts. There's absolutely no way you need as many carbs as you're eating to do your desk job. So many people make the mistake of thinking oh if I replace a mars bar with a tonne of fruit it is healthy. Well if there is more calories in the fruit you may as well eat the mars bar.

I would structure a diet if I was you more like:

M1 - protein, fats and carbs (bagel and eggs)
M2 - Protein and fats (chicken with salad/avocado or nuts)
M3 - Protein and carbs (chicken, rice and pineapple chunks)
TRAIN HERE
M4 - Protein and carbs (Whey shake and bagel and jam/cereal)
M5 - Protein and fats (red meat with some eggs/avocado/olive oil)

I would also suggest increasing your calorie expenditure. Walk more, track your steps if you have a fit bit or app on your phone.

Weighing food is critical (set of scales costs less than a fiver).
 
Cheers so is suger bad to have then cuz I can't eat cereal with out it lol I have a very sweet tooth [emoji24] looking forward to making all these meals tbh iv never even attempted to make any meal from scratch in my life [emoji1787][emoji1787]
 
reddustjay said:
Cheers so is suger bad to have then cuz I can't eat cereal with out it lol I have a very sweet tooth
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looking forward to making all these meals tbh iv never even attempted to make any meal from scratch in my life
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Don't most?
Save the sugar stuff for the odd treat here and there.
 
Sjundea said:
It's the amount of fruit you need to drop and the cereal bars.
Eat wholesome foods. Chicken will be more filling than tuna and is tastier.
You have far too much mayo on your food.
You don't need as many calories as you think to grow (as not to sound rude), you're not carrying much muscle and your bf% is higher than I'd want mine to ever be in a growing phase. Get your protein to about 200g from direct protein sources (don't count protein from things such as pasta/rice etc - or I don't). Carbs I would utilise more around your workouts. There's absolutely no way you need as many carbs as you're eating to do your desk job. So many people make the mistake of thinking oh if I replace a mars bar with a tonne of fruit it is healthy. Well if there is more calories in the fruit you may as well eat the mars bar.

I would structure a diet if I was you more like:

M1 - protein, fats and carbs (bagel and eggs)
M2 - Protein and fats (chicken with salad/avocado or nuts)
M3 - Protein and carbs (chicken, rice and pineapple chunks)
TRAIN HERE
M4 - Protein and carbs (Whey shake and bagel and jam/cereal)
M5 - Protein and fats (red meat with some eggs/avocado/olive oil)

I would also suggest increasing your calorie expenditure. Walk more, track your steps if you have a fit bit or app on your phone.

Weighing food is critical (set of scales costs less than a fiver).
Click to expand...
Cheers bud ye I guess the net got me blind lol thought fruit was good aha will deffo track what I'm eating more mate once my phone is sorted il be able todo it on the go to.
I am a very active person to BTW I'm a builder so always moving about and I have 3 kids so I'm on my feet at home to. Plus iv started jogging with my 2 dogs in the morning also :) only 10min runs atm cuz I'm out of breath but il slowly increase that to
 
Sjundea said:
It's the amount of fruit you need to drop and the cereal bars.
Eat wholesome foods. Chicken will be more filling than tuna and is tastier.
You have far too much mayo on your food.
You don't need as many calories as you think to grow (as not to sound rude), you're not carrying much muscle and your bf% is higher than I'd want mine to ever be in a growing phase. Get your protein to about 200g from direct protein sources (don't count protein from things such as pasta/rice etc - or I don't). Carbs I would utilise more around your workouts. There's absolutely no way you need as many carbs as you're eating to do your desk job. So many people make the mistake of thinking oh if I replace a mars bar with a tonne of fruit it is healthy. Well if there is more calories in the fruit you may as well eat the mars bar.

I would structure a diet if I was you more like:

M1 - protein, fats and carbs (bagel and eggs)
M2 - Protein and fats (chicken with salad/avocado or nuts)
M3 - Protein and carbs (chicken, rice and pineapple chunks)
TRAIN HERE
M4 - Protein and carbs (Whey shake and bagel and jam/cereal)
M5 - Protein and fats (red meat with some eggs/avocado/olive oil)

I would also suggest increasing your calorie expenditure. Walk more, track your steps if you have a fit bit or app on your phone.

Weighing food is critical (set of scales costs less than a fiver).
Click to expand...
Was reading through this lot and I don't have much choice but to train night time so doubt I would get 2 meals in before bed when I finish the gym around half ish sleep around 11 or 12
 
reddustjay said:
Was reading through this lot and I don't have much choice but to train night time so doubt I would get 2 meals in before bed when I finish the gym around half ish sleep around 11 or 12
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My workouts finish at 8 and I get two meals in by 9.30. bed for 10.
You seem to say I can't a lot.
Think you need to change your outlook slightly and think 'how can I do X y z'
 
Sjundea said:
My workouts finish at 8 and I get two meals in by 9.30. bed for 10.
You seem to say I can't a lot.
Think you need to change your outlook slightly and think 'how can I do X y z'
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Fair point but Iv never said I can't? But having 2 meals in the space of 2 hrs ain't really practical I would have thought?
But I get what your saying.
 
reddustjay said:
Fair point but Iv never said I can't? But having 2 meals in the space of 2 hrs ain't really practical I would have thought?
But I get what your saying.
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You're looking for advice. I'm giving you mine, but I'll stop now. How is 2 hours not practical?

I eat 7 meals a day. I'm up from 6 am. I basically eat every 2-2.5 hours.

Do you understand what is necessary to make real changes to your physique?
 
Sjundea said:
You're looking for advice. I'm giving you mine, but I'll stop now. How is 2 hours not practical?

I eat 7 meals a day. I'm up from 6 am. I basically eat every 2-2.5 hours.

Do you understand what is necessary to make real changes to your physique?
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I'm acceting your advice bro that's why I'm here for advice I wasn't being a cunt about it. A meal to me at the moment is eating till I can't eat nomore. Like hmm a roast on a Sunday is what I call a meal so I couldn't eat a roast then 2 hrs later eat another roast. But from the reading I'm doing it's more like rather then 3 massive meals it would be 6 small meals?
Dont take me the wrong way I'm not here to change anyone's perspective or judge anyone on anything as I am new to all this so I don't know. I'm hear to learn
 
Also I haven't weighed a meal yet so I don't even know how big of a meal I should be having but I am a gannet and can eat alot for my size so it shouldn't be a problem
 
reddustjay said:
I'm acceting your advice bro that's why I'm here for advice I wasn't being a cunt about it. A meal to me at the moment is eating till I can't eat nomore. Like hmm a roast on a Sunday is what I call a meal so I couldn't eat a roast then 2 hrs later eat another roast. But from the reading I'm doing it's more like rather then 3 massive meals it would be 6 small meals?
Dont take me the wrong way I'm not here to change anyone's perspective or judge anyone on anything as I am new to all this so I don't know. I'm hear to learn
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A meal to me is over 800 calories a time, but I'm about 40kg heavier than you.
I already think you're over eating. So you need to rain it in a bit.
 
Sjundea said:
A meal to me is over 800 calories a time, but I'm about 40kg heavier than you.
I already think you're over eating. So you need to rain it in a bit.
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Il get my scales tonight and and start working out what I need as I'm kinda eating blind at the moment. Would be great not having to eat as much tbh as its costing me more then my old weed habit [emoji23] cheers
 
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