Mike_F's Journal, 10 Oct 16

Mike_F: Fat gains around the mid-section is an indicator that your "diet" is not clean and lean. I am a personal trainer and that is the first evidence of a "dirty carb diet". What does your "bulking" entail? Which carbs and how often? 

Thanks Mariska. I have tried a clean bulk, but I can't stomach that much food. I am a typical ectomorph (1.95m tall) so I struggle to gain. I am 41yrs old though, so the first place I notice weight gain is around mid-section. I have accepted that due to being in a calorie surplus, I will gain SOME fat. My TDEE is around 3,200cals per day, and I need to eat between 3,800 and 4,000cals per day to gain. This is what I eat on a typical training day, 6:30 - 3 Boiled eggs on 2 slices of rye/white bread 6:30 - 23g Protein shake 9:00 - 1 cup raw oats with small handful raisins and milk 10:30 - 2 burger patties or meatballs 12:00 - Lunch is usually chicken curry, bobotie, stir fry, etc. 200g chicken/mince, veggies, and 2 cups basmati rice Snacks - 1 x apple and 1 x banana 17:30 - Dinner is usually 300g steak/chop, mixed veg and a medium sweet potato 19:00 - 23g Protein shake 19:30 - Weight training 21:00 - Mass builder shake, 200m milk Sometimes I'll have a small portion of oats, raisins and milk as post-workout meal 

Helļo Mike, your eating plan looks okay for what you want to achieve according to your bio.. The bread, even the rye, is what is adding the extra padding to your waistline.. Your age is not really a factor as long as you're active and maintaining your fitness levels.. I have learned with experience that your carb intake can ruine any good workout.. Idealy the fruit should be consumed before lunch to ensure you burn the fructose(fruit sugar) or it gets stored around the waistline for energy.. Which Mass builder shake are you using? Post-workout meal is very important to ensure your muscles get all the nutrients it need to repair the microscopic tares in the muscle fibre after training..