i need help?

[MAKE2MUCH]

ok so im about 18 stone atm i droped about 2 stone on in 1 month.


and now i want to bulid musle. ( still lose some pounds tho )

now i got a muli gym and 180kg in free wights etc .

i have made own work out plan inc cardio , working out difrent parts of the body 5 days a week ( e.g arms,chest,legs etc)

( all so useing 100% pure whey for protein)

the only part im finding hard is what foods lol.

i see ppl say fish but what type of fish??

can some one give me some good ideas on what foods as im stuck ??



i have made changes allready.

brown wholemeal over whight bread.

bown rice , normal ots with water.

5 a day etc

[Boss Man]

What meals do you eat and what times do you eat?

[mizzo453]

If you want to build muscle hit the free weights. Lift heavy with low reps. Lift 3-4 times a week or one body part per workout

http://agility-drills.com

[kukagra]

for mass with out as much calories a red meat tuna, turkey, chicken, egg whites are good too for protein I think tuna or egg whites are the best if you don't want to put on any bulk. Pasta for carbs energy like chicken Alfredo with not to much sauce. Chicken Fajitas are good if prepared properly lots of veggies for nutrients and meat for protein.

[Boss Man]

Tuna is quite high in metals though, so caution should be exercised to not eat too much otherwise Metal toxicity can occur and one side effects is nervous system issues.

[Gym_Junkie]

Gaining weight was a struggle for me also when i was younger.

Once you start dieting right, you'll notice how much muscle you can gain in a pretty quick period of time.
As stated above, do workouts that involve low reps but high sets.

A workout i like doing to gain mass is the 6 by 6. For every workout, do 6 reps, 6 times. for example, do 6 reps of the dumbell press, wait one minute, and do it again increasing your weight little by little each time.

This will ensure you gain more mass as you're lifting heavier. Also, make sure your eating 2 or 3 more meals than you usually do if you're trying to gain weight. the "30 minute window" you have right after a workout is the most important time slot in which you should focus on protein loading your body.

Heres what i would typically do.

1. finish workout
2. protein shake
3. go home and eat some sort of poultry like chicken
4. make a peanut butter and jelly sandwhich, drink it with milk.
5. eat more when i get hungry

By following this, you should be able to gain more mass than you would ever expect.