Hello to all,

I first got into training a few years back when I came out of rehab.  I used to train with a guy who'd been doing it for years, he got me pretty well built but I relapsed about 2 years ago and stopped going.  I got clean again in February  this year and I've been training on my own since May.  I'm 35, 6ft and currently weigh about 13 stone.  I'm a bit reluctant to post pics at the moment.  But here's my diet which I've been sticking to for the last month or so.

8am - Oats with a handful of mixed fruit thrown in.
          Atlas Weight Gain drink.

11am - (After training) 3 eggs with 4 slices of brown bread.
            Atlas Weight Gain drink

1.30pm - Brown rice with Tuna, onions and a few herbs etc

6pm - Potatoes, Veg and tuna as above or Spag bol with tinned mixed veg in it or wholemeal pasta, mixed veg and tuna.

8pm - 3 eggs with 4 slices of brown bread
         Atlas Weight Gain drink.

I'm also taking 3 creatine capsules before training and 3 straight after and 3 Gaba capsules at bedtime.

I'm on benefits atm so I can't really afford chicken etc.  So I have to make do with what I can afford.

My routine is a bit fucked up to be honest, its mostly stuff I remember from before and a few things I've seen other people doing.  

Hi,

the first thing that I notice is you go a long time between your lunch and first evening meal, I'd add an extra meal in
that gap.
I'm not familiar with the Atlas product you are using so don't know the breakdown on it. You need to aim for around
1 gm to 1.5gm of protein per pound of bodyweight. Keep your carb intake moderate, which it appears you already are.
I'd suggest some oily fish, mackeral, sardines or similar at least once a day.
A good mix is a small tin of baked beans, half tin chopped tomato's and two tins of sardines, I like the ones in hot
chilli and have this hot with a few rice cakes, lovely and cheap and a good balance of protein and carbs.

As for your training take a look on the training section, there are a number of idea's for workouts, split routines etc,
take your lead from these, as they are posted by guys who know what they are doing.

Stick at it, its worth it !

Reaper