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#1
Old 04-04-2013, 06:24 AM
Earl Hickey
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Default Needing nutrition help.

Alright guys so i am now looking to add LEAN muscle to my frame, and I need 1gm protein per lb bodyweight.

I am having the following

Breakfast:

Egg white omelette with mixed vegetables.

Snack:

Protein Shake

Lunch

Chicken Breast, whole wheat tortilla, salsa, brown rice

Snack:

nother protein shake

Dinner:

Tuna and Chick-pea salad

That there delivers me 170lb of protein, BUT it's only 1500 calories.

I need to be 200 calories over my maintainance (2000) calories in order to gain lean muscle mass

The above food is VERY low fat, in fact I am only having one third the fat that i'm supposed to have daily.

My question is, to get the extra calories (and fat) can I just go eat a ****ing ice cream or mars bar or something?

700 calorites extra is a lot, unless I force myself to eat more tuna or something.

What's the deal?
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#2
Old 04-04-2013, 06:34 AM
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Why not just eat proteins that are higher in fat content? Leg/thigh instead of breast - eggs with the yolks...

Eating a candy bar would be a horrible idea considering it would basically quadruple your daily intake of sugar carbs based on what you are eating.

It sounds like you are being pretty strict on what you eat so aside from eating higher fat content protein I would advise you to do 1 of 2 things or both.

1) Add fresh fruit to you shakes and blend them - blue/rasp/banana
2) Eat nuts. Almonds would be best, peanuts are cheap. I would do this before doing anything else to be honest. They are good fat, high calorie and have a lot of fiber and complex carbs.
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#3
Old 04-04-2013, 06:45 AM
Earl Hickey
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Quote:
Originally Posted by Hitman932 View Post
Why not just eat proteins that are higher in fat content? Leg/thigh instead of breast - eggs with the yolks...

Eating a candy bar would be a horrible idea considering it would basically quadruple your daily intake of sugar carbs based on what you are eating.

It sounds like you are being pretty strict on what you eat so aside from eating higher fat content protein I would advise you to do 1 of 2 things or both.

1) Add fresh fruit to you shakes and blend them - blue/rasp/banana
2) Eat nuts. Almonds would be best, peanuts are cheap. I would do this before doing anything else to be honest. They are good fat, high calorie and have a lot of fiber and complex carbs.
cool yeah i'll try that fruit and nuts etc.

Also I have read that 0.5lb per week is a good amount to gain to ensure minimum fat gain and maximum lean muscle gain. Would you agree with that or is it too little to bulk effectively?
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#4
Old 04-04-2013, 08:05 AM
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Quote:
Originally Posted by Earl Hickey View Post
cool yeah i'll try that fruit and nuts etc.

Also I have read that 0.5lb per week is a good amount to gain to ensure minimum fat gain and maximum lean muscle gain. Would you agree with that or is it too little to bulk effectively?
I always 'lean bulk', it's the only thing that makes sense to me.

I wouldn't be overly worried about gaining a little fat on a bulk, I allow my bodyfat to rise from 8-9% to 12-13% on a bulk, but anything more than that is a bit much IMO...depending on how you want to look, of course.

My bulking macros rise to 250 protein (1000 calories), 410 carbs (1640 calories) and 80 fat (720 calories) for a total of 3360 calories. That will always get higher each bulk, but seing as I no longer have any interest in going down the dirty bulk route, it's never a huge increase.

0.5lbs to 1lb per week is a perfectly good target, anywhere in that range will allow you to gain well.
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#5
Old 04-04-2013, 08:50 AM
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Default

Quote:
Originally Posted by Earl Hickey View Post
Alright guys so i am now looking to add LEAN muscle to my frame, and I need 1gm protein per lb bodyweight.

I am having the following

Breakfast:

Egg white omelette with mixed vegetables.

Snack:

Protein Shake

Lunch

Chicken Breast, whole wheat tortilla, salsa, brown rice

Snack:

nother protein shake

Dinner:

Tuna and Chick-pea salad

That there delivers me 170lb of protein, BUT it's only 1500 calories.

I need to be 200 calories over my maintainance (2000) calories in order to gain lean muscle mass

The above food is VERY low fat, in fact I am only having one third the fat that i'm supposed to have daily.

My question is, to get the extra calories (and fat) can I just go eat a ****ing ice cream or mars bar or something?

700 calorites extra is a lot, unless I force myself to eat more tuna or something.

What's the deal?
Eat another two meals in the day?
Simple as that, protein shakes are good and all but not the be all and end all I'd look to add another meal in after your dinner and a small meal just in-between your lunch.
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#6
Old 04-04-2013, 10:33 AM
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2200 calories? It is going to take a long time to pack on muscle with such a low caloric intake especially if you are working out. If you are trying to pack on lean muscle mass I would say go for at least 3000 calories

What are your macros for protein/carbs/fat... dont slack on your carbs and fats because those are important as well

And dont plan on eating that same meal plan every day because you are going to get sick of it fast. Just count your calories and hit your macros.
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#7
Old 04-05-2013, 02:21 AM
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Default Needing nutrition help.

Hay to all,

Nutrition help necessary to visit to the specialist doctors who are the nutritious will examine the lab report so will prescribe the medicen to enpower the body muscles very soon.
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#8
Old 04-05-2013, 03:28 AM
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Originally Posted by Danny Gunz View Post
2200 calories? It is going to take a long time to pack on muscle with such a low caloric intake especially if you are working out. If you are trying to pack on lean muscle mass I would say go for at least 3000 calories

What are your macros for protein/carbs/fat... dont slack on your carbs and fats because those are important as well

And dont plan on eating that same meal plan every day because you are going to get sick of it fast. Just count your calories and hit your macros.
Macro split is 40/40/20
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#9
Old 04-05-2013, 03:31 AM
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Old 04-05-2013, 03:32 PM
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Look into the eating program (and possibly the workouts too) from Athlean X. My cousin was pretty skinny but after 3 months of that he is starting to look diesel.
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