65 kilos read wrong, sorry I must sound like an arrogant twat.
Anyway here ill go through my rough eating per day.
Breaky - bowl of porridge , glass of milk
Recess - Biscuits, piece of fruit
Lunch - Two sandwhiches, piece of fruit
Arvo - bowl of pasta, 6 weetbix
Dinner - Well rounded vegies, meat and rice pasta or potatoes
Dessert - Ice cream or bowl of cereal
I think im eating alot and i drink a fair bit of water. I dont eat any of the supplements and stuff, cause like you said just eat real food.
Any improvements I can make?
I can bench around 60 -65 kilos
can do 80 consecutive push ups (should be able to do hundred by christmas)
Practice kicking most days
go for runs
Just cant seem to put on the weight!!
You don't want to gain "weight". You want to gain muscle mass. Putting aside genetics, a very big reason for you not gaining muscle is your diet and your exercise regime. You need to be eating a LOT more PROTEIN. Your diet is massively Carb heavy. To get the amount of protein you need if you want to gain muscle, you'll need to use a protein shake, fact of life. Forget creatine and all that other rubbish. The only reason for a protein shake is for the protein. Muscles can't grow without it. And if you over-train you won't grow. You need to let the muscle recover. Thats when it grows. Try this diet
Breakfast - 4 eggs on 2 pieces of wholegrain bread like Burgen.
Morning tea - shake with 2 eggs in it, some fruit if you want it
Lunch - Lean meat, broccolli, rice or potatoes (steamed). A decent sized serve. Big portions.
Afternoon tea - shake with 2 eggs in it, some pasta if you want it
Dinner - lean meat, broccolli, rice or potatoes (steamed). Same again - generous portions
Dessert - with your body fat comp - no issue.
Eat about 50 grams of almonds during the day as a snack. Kangaroo fillets are excellent for the meat. Chickens are relatively cheap if you roast them yourself. I found a mob that cryopack Roo with lemon and pepper, and its cheap. Buy the meat in bulk, freeze it and save. No sauces, no processed food. Its not about you getting fat - its about how your body processes nutrition and all that fancy MasterChef stuff gets in the way. No booze, ever - which is easy for you, harder for us
If you want to add other vegies, fine, but broccolli is the best. For the shake, Dymatize ISO 100 is what I use, but I want less carbs. That isn't really an issue for you, and one with more carbs might be better. Just make sure the protein content is high.
Now - your workouts - Here is a basic fact - bigger muscles lift or move more weight. Therefore, if you want bigger muscles (ie more muscle mass) you must lift more weight. Not less weight more often. You should be weight training 2, max 3 times per week and going as heavy as you possibly can. Focus on Deadlifts, Free Squats, Leg Presses, Bench Press, dumbell press, incline press, standing curls, skull crushers, lat pull downs, seated cable rows, dumbell press etc. Big muscles, real heavy and be prepared to push those last impossible reps out, throw up and get dizzy. Don't be a form Nazi, just lift the weight. Deadlifts are the grand-daddy of all exercises for strength and overall muscle growth, squats and bench press are the next ones.
And have a look at this site -
www.biologiclabs.com.au Damon Hayhow knows how to grow muscle. Thats only one part of you being a good rugby player, but if you want to grow muscle, read everything he has written, and email him. Tell him Karl sent you
