Diet Plan to grow muscle size and definition

Training Element

ESSENTIAL!
7 x 1 hour gym session per week - weight training / split routines are the best.
Weight choices for the obligatory bench press/squats/lunges/shoulder presses/arm curls/tricep isolations should always be challenging for the range of repetitions between 8 to 12.
Attention should be given to any muscle group that begins to show signs of overuse i.e. non normal feeling of discomfort. Worked muscles need time to repair and build.
  

Dietary Element

The aim of this element is to reduce the consumption of refined sugars and poor quality carbohydrates that can result in insulin response spiking. We also aim to reduce intake of bread especially white bread to an absolute minimum.
Dietary fats should not be ignored. Rapeseed oil or hemp oil contain very important lipid substrates.

Also to be avoided
Sugary breakfast cereals
Biscuits
Sugary drinks (coke etc)
ANY foodstuff containing Artificial sweeteners

Breakfast/morning (AM)

100gm porridge oats - milk/agave syrup
Protein shake 30gm / water (unflavoured)
Prunes

Midday/early afternoon

Protein shake 30gm / water (unflavoured)
Tinned sardines/mackerel (drained or with tomato sauce if preferred)

Late Afternoon / Early evening

Main meal choice consisting of :
Portion of meat (Chicken/turkey/lamb - fairly lean)
Baked potato/ sweet potato / brown rice / Quinoa 
Fresh or frozen vegetables (as many as wanted)

Snacks/Fluids /Supplements

Tomatoes (as many as - no limit) / Brazil nuts (just a few) / Vegetable juice (v8) up to 600ml daily / Rice cakes (Kallo)
Water / milk  /espresso / tea / dark chocolate (a few pieces)
Magnesium (Osteocare for bone and muscle health)
Creatine supplementation can be useful for keeping up the intensities of weight training.

Notes

An intention to increase muscle mass is not a green flag to overconsume!
However, with consistent training a daily calorie intake up to 3500 should be enough for a male adult to increase size and create definition.
After training session take another 30gm protein/water mix.

Alcohol - 6 units weekly
Measurements for the:
Arms
Chest
Upper thigh
Waist
Hips
should be taken at the start of the programme.
The length of the programme should be a minimum of 28 days and a maximum of 40 before allowing some relaxation of the prgramme for a period of 7 to 10 days

Alternatives

If whey protein supplementation is problematical then a post workout drink of 500ml of skimmed milk can be used as a substitute - if desired with a banana.