Diet Plan Help please
 

As you may know one of my main targets for this year is to get in shape.However i have no idea what i should be eating and how much to build muscle.Im sort of guessing what i should be cooking and eating but dont really know whats best and when in the day i should be eating my meals.Im a bit of an awful cook (working on that tho).So im hoping one of you wonderful gents,could either provide me with or put me up a link to a general simple blueprint beginner diet plan that i can use and swap meals round in to get me started.
Ps i cant eat massive amounts of food at mo as im only used to eating one meal a day with snacks around it,and so trying to get used to eating more but may take a lil time to get up to the amount i should be eating.

dont take this the wrong way, but ur skinny, so u certainly dont wanna be reducing your food intake.

u need to be hitting the gym. before u even think about puttin size on u need to spend 2/3 months of light weights in the gym, just getting used to training, and correct form, reading up online watching utube etc.

you need to be increasing your levels of protein, and making sure you spread it out to roughly 30 grams max per hour.

then try & do that 5 times a day. (more as u get bigger)

now unfortunatly some people are built in such a capacity they cannot get big, i have a feeling this may be u. SO....

i would aim to get muscly, but not huge coz genetically i dont think u are the right build (i may be wrong)

so go the gym lift light for three months

then start training heavier.

and in 12 months see how u progress

then look at size, by this time u will have enuf knowledge to do it urself anyways.

There's a book called the 4hr body that's great for changing your body.
Pm me your email address and I'll send it over. I found it to be one of the more useful non-pus books

Please list me

height, weight

What you do for training, weights cv whatever but break it down

then break down a typical days diet

when i started weight training i was skinny as an ironing board and with a metabolism faster than a particle in the haydron collider -so ANYONE can build muscle
I know how hard it is to get from A - B so will transition you there

I'd start out on this program

Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ - Bodybuilding.com Forums

It's simple and it works. Yes it's aimed at getting stronger as opposed to getting bigger (you will get bigger from it though) but it's a good workout to start off on, it gets you used to weight lifting. I'd do it for say 3 months, then switch to a program more designed for getting bigger.

As for the eating, I'd work out how many calories you need to maintain your weight, then eat around 400 more, making sure your getting plenty of protein, and good quality carbs. When starting out you make gains far quicker than when you've been training a while, so you should see some good strength and muscle gains. Also get hold of some whey protein for after your workout and with your breakfast.

Ahh..well while your asking

23YR
5.9"
11.5 Stone

Circuit Training and Kettle bell training ( twice a week )

Morning - Crumpets/toast
Lunch - Chicken/Ham Salad sandwich
Dinner - Roast Potato's/ Meat / Veg

Advice for me to become stacked like a pancake ? :D

Eating/ calories, diet changes if it somthing you will adopt permanently takes time, you cant just throw yourself onto an 8 meal a day meat head diet-- you wont stick to it for more than a week and/or you`ll get fat

gradual changes are adopted permanently
get this for your protein or somthing as similair as possible
Total Protein from Myprotein
Instant Oats from Myprotein - good carb source and cheap


Stage 1
Morning - Crumpets/toast / Tapered release Protein Drink in Whole MilkLunch - Chicken/Ham Salad sandwich
Dinner - Roast Potato's/ Meat / Veg
Bed - Tapered release Protein Drink in Whole Milk

Stage 2
Morning - Crumpets/toast 3/4 Whole Egg Omlette
Mid Morning - Protein drink
Lunch - Chicken/Ham Salad sandwich
Afternoon - Protein Drink
Dinner - Roast Potato's/ Meat / Veg
Bed - Cottage cheese

Stage 3
Morning - Crumpets/toast 3/4 Whole Egg Omlette
Mid Morning - Protein drink with Oats
Lunch - Chicken/Ham Salad sandwich
Afternoon - Protein Drink with Oats
Dinner - Roast Potato's/ Meat / Veg
Bed - Cottage cheese

Training
Circuit training/ Kettle bells smacks of some level of gayness
however its essential you ensure you know exactly what you did the session before, how many reps/sets/weight and you focus yourself on improving each session - if you are not improving or worse going backwards after a 2 week period there is somthing wrong

for muscle gain - ensure repetitions are around 5-10, so increase weight accordingly
if youve an iphone i swear by an app called Gym Buddy

Just downloaded Gym Buddy, I have a bench in the spare room with about 30KG of weights

Would you say its better for me to do less circuits and more training at home/.GYM

As well as adapting my diet as you said before

depends, are you doing weight training exercises in your circuits?
you`ll still make good progress circuit training just as long as you do MORE on EVERY exercise each week - while keeping reps in the 5-10/12 range if you can manage 10 increase the weight for next week.

Sounds like the circuit is endurance / cardio based with high reps?

If so then to put on muscle you'll want to drop it completely and focus on the weights alone. You'll need time to recover muscle groups so doing circuit training in addition to the weights won't be good.

Heavy weights to get in the rep range that Refl3x said is what's needed. Rep range of 8-12 has always worked for me.

Consider a post-workout shake of dextrose + whey protein (not slow release) too, immediatley after workout.