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Anonymous
I'm on a fat-loss, mass-gain diet, and here's what I eat every day. Breakfast - 2 eggs & 2 more whites, 1/2 cup of oatmeal with a small spoon of peanut butter, and a piece of fruit. Snack - 25g whey protein shake, or Bar Lunch - 2 cans of tuna on whole wheat bread, or straight out of the bowl. Snack - 1/2lb lean lunchmeat (high quality Turkey, Roast Beef, and Ham usually have less than 4% fat.) and either a small avocado, a 1 cup of a green vegetable, or a large apple. Dinner - 12oz lean protein (Fish Steak, Lean ground beef, or steak, or chicken breast) and a vegetable. Pre-workout - 15-20g whey protein. Post-workout - 45g whey protein shake Bedtime snack - 1/2 cup of low-fat cottage cheese.
If you're not trying to lose weight, you should be eating even more than this. Literally as much lean protein as you can force yourself to eat, and try to eat every 3-4 hours. Learn when to eat fast/slow digesting carbs to aid your muscles in repair/recovery. Get a good multivitamin.
The most important thing though, is that if you want to see any gains in muscle, you should be eating between 1.5-2g of lean protein per pound of body-weight. You should probably be shooting for 3000 or so calories per day. A ratio somewhere around 70% protein, 15% carbs, and 15% fat is a pretty solid starting point. So bottom line, stuff your face.
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