Advice on my diet/weight training for a newbie please!

[Flea]

Hey guys...

first off, I hope I'm posting this in the correct forum.

I am just looking for some advice on my diet/weight routine from some experts like yourself. There are a lot of posts like this out there, I'm sure, but as I'm new to this site its a TON of info to go through and digest. I'm looking to gain weight more than anything.

Anyways, I'm 24 yrs old 5'9 and 145lbs. I started working out about one month ago and saw pretty much instant results. Basically I was 135 when I started and in the past month have gained 10-12 lbs (it fluctuates).

My diet as of right now is:

9am - 2 bananas, a yogurt, and a jello fruit cup thing in the morning.

1230pm - A Ham/turkey sandwich on a wheat roll and a fruit cup

5pm - 5 Scrambled eggs or 1 can of tuna

8pm - Grilled chicken breast or pork chop with some pasta

10pm - a Myoplex protein shake before the gym, although I don't do this every day, I just can't afford to go through so much Myoplex

As far as weights, my routine is roughly as follows:

Monday - Chest/Shoulders

Wednesday - Back/Biceps

Saturday - Legs/Triceps

I am still learning which exercises are best, but I do mostly machines with some free weights (for bench, arms).

Like I said, I've put on some weight fairly quickly, but I'm finding it hard to get any further. My goal is 160-165. I think my problem is I am a total basketball addict. As in 2-3 hours of basketball every other day, I'm probably sweating away all my weight.

I would appreciate any tips from you guys regarding my diet and/or exercise. Thank you in advance and I'm glad I found this site!

[prolangtum]

MORE CARBS!!!
Also, add some protien in on the 9 am meal. Good carb choices are Oatmeal, Yams, Baked Potatos, White or Brown Rice, 100% whole wheat bread, and veggies. I woudl put all you meals in some sort of combo like this. Choose one from each.

Protein 6 oz.
-Skinless Chicken Breast
-Lean Red Meat (sirloin, eye of round, top round, anything with
round or loin in the name)
-Turkey Breast
-Tuna
-5 egg whites, 3 whole eggs

Carbs
-1 cup of oatmeal
-1 cup of cooked rice
-10 oz yam or baked potato
-How many ever slices of bread it takes to get between 50-70g
of carbs

Fat
-TB of natty PB
-TB olive oil, canola oil, Flax oil
-2 TB al natural guacamole

[dejansen]

Yeah, more carbs and definitely more protein. You need 40-50g for your 9am meal and an afternoon meal (around 2:30 to 3pm) as close to 40-50g as possible.

[prolangtum]

I eat 8-10oz of whatever meat per meal, but at 135, you dont need that much yet. I went from 125 to 240 in a period of a few years, so i know how it is to be down there. People may laugh when your eating your meals every two hours at that weight, but month by month, if your consistent, they will see the change. Then you can do a lat spread, and block out their sun, lol.

[Flea]

kick ass... thanks for the advice!

I also checked out some links around here and found some links to myoplex shakes fairly cheap ($48.00 as opposed to the $80 or so at GNC) so I think I'll start making a shake to bring to work for the afternoon meal.

Like I said, I've noticed some immediate gains in the last month from 135 to 148 so I'm really pumped about this. Plus it seems the more I eat lately, the hungrier I get, which I take as a good sign.

I'm hoping to get to 160 in the next couple months, but we'll see.

Thanks again

[ROIDHEAD03]

At your size be sure to know that you can eat hamburger and stuff like that to gain weight i was once your size also. Dont just eat things like you are watching your calories to keep them low.

[Flea]

Thanks for the advice...

I try to eat just about anything since I'm pretty sure I'm not going to get fat. I just avoid fast food like the plague, though, since it makes me feel like complete shit.

Gave it up completely about 6 months ago and now looking back I can't believe I actually called that food. Although it IS more expensive buying all these groceries, but thats simply because I'm eating more.