What is the corrrect portion size?

[davidol]

Hi all,

Now sorry for asking the same question as many others on here, but wanted some clarification on meal size. I go to the gym at about 7:30 each weekday and work out about 45 mins. routine is Monday, Wednesday and Friday are weight days and Tuesday and Friday are Cardio.

I have read on here that the correct thing to do is 5 meals a day, however I am a little confused on portion size. Here is what I eat a day: (This will be in UK measurements sorry!)

Breakfast (before gym): Coffee and slice wholemeal toast
After Gym: High protein low carb shake (54g or protein per shake)
Lunch: Either baked potato, sandwich on sliced bread or soup
Snack: 1 can tuna in water (185g with 43g or protein)
Dinner: Chicken / Beef / Pork with either Vegetables or Salad

I think I am getting enough protein per day (am 191 pounds so need about 200g I think?!?). However one problem I am having is I am putting on muscle but NOT loosing any weight. I am not gaining weight either which is good, but wanted to know what I am doing wrong?

Also what other things are good to eat that are high protein etc?

Thanks

[davidol]

Hi,

Yeah I did read the sticky at the top, the 143 thing was just a typo on part. What I am confused about is meal size for 6 meals a day. Is it just small meals like protein based meat and few veggies etc?

[davidol]

Thanks for that, will have a look. Does training in the morning make a difference to the protein intake? As I go quite early I guess from reading on, I should eat something protein based before working out. Is that correct?

[swanso5]

for protein portion you want something about the size of your palm each time you eat...for veggies have as much as you want and fruit is 1 peice
- protein everytime you eas so yes...refer to sticky

[davidol]

Will do, many thanks both of you for your help.