Hi all, im 18 years old, 5ft 5inches in height (fairly short guy) and 8 + 1/2 stone in weight.
About 8months ago I signed up for my local gym, which is very well equiped.
I regularly use the weight machines in there (3-4 times a week), along with many home work-outs, I also swim and hit the treadmills.
I push myself hard enough so that my muscles tend to ache the following day, and try to keep good form 100% of the time, and so avoiding weights which are far to heavy for me, but I also avoid doing many reps, as this tends to mean the weight isn't heavy enough.
Where I think im falling flat is my diet. I don't eat a lot of crap, but do eat lots in general. A normal day for me is a large bowl of cereal, with full fat milk, tends to be something with nuts in like crunchy nut clusters etc. That then may be followed by a banana or some other fruit, along with a glass of water and daily vitamin tablets. (I try to eat as healthily as possible, because I tend to get a lot of acne, probably due to my age, but I thought getting off crap/junk food may help - thus the vitamins and regular fruit)
Lunch will just be some brown toast, with penut butter on, or crackers with cheese, or sandwhich with chicken / tuna mayo, generally four slices of bread, and another piece of fruit, and a smoothie to drink or large water.
Dinner varies massively, but I eat loads of what ever it is, curry, chinease, roast dinner, salad, italian, fish.
Snacks will consist of bowl of cereals, maybe a chocolate bar, more fruit, and vitamins. Throughout the day i'd end up drinking atleast 1.5 - 2ltrs of water, generally nothing else, possibly a cup of tea.
I know, or have read that in order to gain muscle mass, its essential to eat the right foods, and get enough protein intake so that you body can regrow muscle as efficiently as possible, after the workout.
What foods, in what quantities, and at what time do you suggest I eat?
I work full time, 7.30 in morning til 5 in evening tuesday to saturday, so I find it hard to pick foods to eat. My workout tends to be around 7-8pm, every other day .
Would it be best for me to also invest in protein shakes etc, sometimes i'll end up buying one as I go into the gym, purely because I think it may help.
Any advice greatly appreciated,