|04-04-2013, 07:24 AM||#1|
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
Egg white omelette with mixed vegetables.
Chicken Breast, whole wheat tortilla, salsa, brown rice
nother protein shake
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?
|04-04-2013, 07:34 AM||#2|
I LOVE Euro Fighters!!
Join Date: Jul 2005
Location: Austin, TX
Quoted: 3 Post(s)Rep Power: 89
Total Points: 10,601,892,539,032.86
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.
|04-04-2013, 07:45 AM||#3|
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?
|04-04-2013, 09:05 AM||#4|
Join Date: Oct 2010
Quoted: 1678 Post(s)Rep Power: 27
Total Points: 1,005,134,203.50
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.
|04-04-2013, 09:50 AM||#5|
Join Date: Mar 2012
Location: Where Men become Gods
Quoted: 3620 Post(s)Rep Power: 31
Total Points: 235,863,919,447,472,224.00
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.
|04-04-2013, 11:33 AM||#6|
Join Date: Jul 2007
Quoted: 11 Post(s)Rep Power: 62
Total Points: 378,161,769,035,951.38
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.
|04-05-2013, 03:21 AM||#7|
Join Date: Apr 2013
Quoted: 0 Post(s)Rep Power: 0
Total Points: 323.75
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.
|04-05-2013, 04:28 AM||#8|
|04-05-2013, 04:32 PM||#10|
Ph.D in the Sweet Science
Join Date: Oct 2009
Quoted: 3644 Post(s)Rep Power: 74
Total Points: 365,747,727,771,983,216,640.00
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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