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2003/09/26, 12:33 AM
Ok I'm a couple weeks into both muscle mass program and abs program, liek 4 or 5 weeks in. Seeing results in muscle/tone, just not the bulk, plus been having trouble setting a diet plan.
Could you help me set my 5 meals a day, of things I should eat in each meal and such like that? I want to put on muscle mass/bulk so eating alot is best I assume?
Thanks!
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2003/09/26, 11:16 AM
How much do you weigh?
Take your weight, multiply it by 15, that is a good number of calories for gaining, if you feel like you are gaining too much fat, you can cut the calories back a little.
A typical weight gainers day might look like this
Breakfast
Large bowl of regular oats, maybe some raisins.
Either 1 egg plus 5-6 egg whites scrambled,or a few scoops of protein powder in your oatmeal. Maybe some calcium fortified OJ. Moe fast carbs in the morning are okay, and after your workout you need a combination of fast and slow carbs, also.
Supplements (good mulit vitamin, mineral complex, creatine, glutamine, maybe some EFA's)
Meal two (three hours later) 1-2 chicken breasts,baked sweet potato, unlimimted green veggies. Or a good quality shake that has enough protein and some crabs and an apple.
Meal three- 4-6 oz lean ground beef, Brown rice, veggies.
Meal four- pre-workout? Cottage cheese, sweet potato, or some whole grain bread, or whole grain crackers. Veggies if desired , or an apple or cantalope would be alright.
Meal five, post workout, within 30-45 minutes of finishing workout. You can eat a meal or you can have a shake that will quickly get into your system. Also have your second supplement of glutamine, and creatine if you are splitting it or loading it.
Meal six - lean fish or chicken, sweet poato, green salad.
You can have an olive oil based vinagraitte on your veggies/salad.
Some people will argue that I include too much fruit, but I believe that in a gaining phase it is beneficial, it has fiber and nutrients and you need a mix of fast and slow burning carbs for energy to lift heavy.
Do the minimum amount of cardio necessary to keep your heart and lungs healthy (20-30 minutes, 3 times a week0. Most of the huge guys I know don't do any cardio until they are in a cutting phase, but I don't think that that is good for you, weight lifting is starti ng to be studied for its cardiovascular health benefits, but until there is better research and results, i think you need to keep up the cardio.
This seems like a lot of food, welcome to mass gaining!
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Challenge + Consistency = Results
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