Need some help with a Nutrition Plan.

[DJAngelicon]

Hi, I need some help with a eating plan. I want to get some nice Mass. Right now not much food and cash to make this happen. So what is the best way to make it happen?

I was thinking of getting some Weight Gainer, Protein, and something to spike my test level.

Any advice, guide, tip or opinion is welcome. Thanks guys for your time and help.

So far I eat lots of Chickent breats, white rice, tuna, drink milk, orange juice, water, and cook fish from time to time.

[therm]

Right off the bat, stop eating white rice. The processed flour is bad for our system. Change to a couscous, kasha, bulgar, lentils, brown rice, yams, and multi-grain breads.

Stick with the chicken, add in some turkey, red meat, and increase your fish intake to 3 times/week. All these foods are not real expensive and you can use different recipes with cheap ingredients to make things taste better.

Supplement wise - creatine will add weight and volume as will protein and weight gainers.

Finally, look at the timing of your meals and check to see if your meals are 2 hours apart and that you are eating about 5-6 small meals throughout the day and.... LIFT HEAVY with basic compound exercises!!

[trip]

Figure out your daily caloric intake and then add a 1,000 calories on top, which you can get from some of those weight gainers, some have like 900 cals a serving, note though most of that is sugar, so better off being clean

You eat great already, just figure out calories.

a lb = 3,500 calories

[DJAngelicon]

Cool thanks for the info guys. Now what about Supplements, which would ya recommed that is good but that is cheap to buy?

I need;

1. WeightGainer
2. Protein
3. Something to spike up my Test Level
4. Something for Workout Energy
5. Maybe Creatine or something better than that.

[redsquirrel]

Originally posted by DJAngelicon
4. Something for Workout Energy

If you're wanting to build mass, then DON'T buy any ECA for working out. Drink some coffee before you workout if you need some intensity.

You also need to buy a weight gainer with protein and carbs, and you MUST drink it no later than 15 minutes after you're finished working out. This time is when it's most beneficial and most crucial for recovery and growth.