Skinny fat gaining mass

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    Red face Skinny fat gaining mass


    Any advice concerning my diet would be really appreciated.
    It is an attempt at a lean bulk, it will be 50/30/20 changing to 55/35/15 on workout days.

    Meal 1 :

    20g whey
    1 whole egg and 1 egg white
    60g oats
    1 apple 58c/31p/11f 466 calories

    Meal 2 :

    200g brown basmati rice
    1 can tuna
    *Serving veg 58c/32p/2f 375 calories

    Meal 3 :

    Same as meal 2 58c/32p/2f 375 calories

    Meal 4 :

    35g whey
    65g oats
    1 apple
    2x fish oil caps 58c/33p/9f 445 calories

    Meal 5 :

    65g chicken breast
    90g oats
    *serving veg 58c/31p/11f 453 calories

    Meal 6 :

    30g oats
    80g chicken breast
    2x fish oil caps 20c/30p/8f 275 calories


    It will be pretty much the same every day.
    On workout days I will have my post workout shake between an hour before my 5th meal :

    35g whey
    70g oats
    1 banana 70 c/ 35 p/ 7 f = 475 calories

    That makes an average of ~2700 calories a week, I will record my results each week
    and just accordingly ie. raise calories.

    I weigh 139 lbs at ~18% bf (waist skin calliper measurement) - skinny fat.
    Well seeing as I am only 139 I can't try to lose my gut as I will be extremely
    thin looking, so I have decided to try and do a simple lean bulk until I reach a level where
    I will be able to cut without looking anorexic. So I am trying to keep fat gain to a minimum.
    Please give opinions and advice regarding my diet.

    This is the routine I will be following :
    Trying to do it right..

    Thank you

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    Looks like you have it nailed. Only thing I would do is put more whole food protein in there for breakfast (more eggs).

    Good luck!
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    Quote Originally Posted by oldfart
    Looks like you have it nailed. Only thing I would do is put more whole food protein in there for breakfast (more eggs).

    Good luck!
    Thanks .. going to add more egg whites
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    That's a lot of oats man, why don't you mix it up some so you don't get terribly bored and fall off the diet? More veggies too...
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    Quote Originally Posted by exnihilo
    That's a lot of oats man, why don't you mix it up some so you don't get terribly bored and fall off the diet? More veggies too...
    Not to get too far o/t but, ex how do you prepare your legumes when you cook them. I used garlic and chili powder and they were still kinda bland. I'm trying to add more beans and legumes to my diet...then hopefully more veggies (one step at a time... ). Just curious as to how to add more flavor to them because the one time i made them they were kinda bland. Thanks.

    /thread-jack
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    Quote Originally Posted by UHCougar05
    Not to get too far o/t but, ex how do you prepare your legumes when you cook them. I used garlic and chili powder and they were still kinda bland. I'm trying to add more beans and legumes to my diet...then hopefully more veggies (one step at a time... ). Just curious as to how to add more flavor to them because the one time i made them they were kinda bland. Thanks.

    /thread-jack
    Get some concentrated beef stock, I get some from smart and final with no fat, it's got sugar and sodium but it's no biggie. Use about 2 tablespoons of that for a large pot of beans. I also carmelize onions with the beef stock before cooking the beans. Then I crush about 15 cloves of garlic, add a variety of seasonings, about one third a bottle of hot sauce, and I'm good to go.

    Don't wait to get started on the veggies, you can add them to almost anything
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    Quote Originally Posted by exnihilo
    Get some concentrated beef stock, I get some from smart and final with no fat, it's got sugar and sodium but it's no biggie. Use about 2 tablespoons of that for a large pot of beans. I also carmelize onions with the beef stock before cooking the beans. Then I crush about 15 cloves of garlic, add a variety of seasonings, about one third a bottle of hot sauce, and I'm good to go.

    Don't wait to get started on the veggies, you can add them to almost anything
    Sounds like a winner. I'll probably do that today or tomorrow when I get off of work. Ok, I'll add some veggies too...
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    Personally, I would add a tablespoon of flax and some walnuts or almonds.

    Also, like Ex said, ideally you should substitute some of those oats for beans and veggies.
  

  
 

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