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Anonymous
Hey guys I'm trying to build muscle and was wondering: am I not eating enough?

Breakfast: BLT and water
Lunch: half a roasted chicken with salad
Dinner: fruit.
>> Anonymous
You need a lot more protein and calories. Just go nuts.
>> Anonymous
When I started working out my goal wasn't too be thin but have thick muscle (but looking at my pictures of my dad when he was my age he was slender and with a six pack). When I started weightlifting I was 197 pounds at 6"0, right now I'm at 168 pounds (a lot of my fat is basicly gone and I can even see my ribs, the abs outline and my chin). However I was trying to get muscle more then loose weight. Any tips on what to eat?
>> Anonymous
>>441099
You've lost weight because (based on the opening post) you've got a rather low caloric intake. Building muscle is biologically taxing - you're going to need more calories (from whole foods) for it to happen, probably a few hundred more than the recommended for a person your size and activity level.

The guys around here will recommend upwards of a gram of protein per pound of body weight while bulking. That's probably a little unreasonable for someone starting out, but it gives you an idea of what you're working with.
>> 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.
>> Anonymous
>>441112
Thanks I will definitely try eating more. My problem is that I get hungry but I often completely forget about it and eat very late.
>> Anonymous
>>441112
1g protein = 1lb body weight? That's ridiculous. Isn't the average steak only 40g?
>> Anonymous
>>441119
I've heard that 60% Protein, and 20% each for carbs and fat is the best ratio to start with.
>> Anonymous
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>>441119
Yea my goal is to bulk. I am kinda skinny fat right now.
>> Anonymous
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This was before but I'm not sure when I took this picture:
>> Anonymous
How much protein should you eat in one sitting. I'm not trying to gain to much weight, but add 5 lbs and maintain my fitness level. I just ate around 26+ grams of protein from chicken.
>> Anonymous
>>441140
I hear conflict reports on this. Some say multiple meals to keep metabolism going, others say do it in large quantities.
>> Anonymous
>>441135
You've definitely lost weight around your tits and belly.
needs more BENCHES FOR THE WENCHES.
>> Anonymous
>>441143
40 pound curls is what I can do right now (I know it's not really a great benchmark).
>> Anonymous
>>441146
40lbs is decent. Although I'll give you a heads up, curls aren't very highly thought of by most of us on /fit/.
>> Anonymous
>>441154
I got the general impression that I need to SQUAT more. I think I should go to a gym for that because odds are I'll break my back attempting it at home without any safety or backup bars. All I have is free weights.
>> Anonymous
>>441154

That's fine considering most of the people here on /fit/ have no fucking clue what they're talking about.

Curls aren't useless, I just wouldn't make them your main staple in a workout. Starting with them as a warm-up is fair.
>> Anonymous
>>441158
I'm not much of a gym rat so I don't have access to squat racks and shit. I'm a soccer player, I usually do my squats with a 75 lb punching bag over my back. Nothing to some of the guys here, but I probably do more reps. Different strokes.
>> Anonymous
>>441173
I agree, I meant they shouldn't be all you work at.
>> Anonymous
>>441179
Op here. Oh defiantly not.I do a bunch of diffierent workouts but I have no idea what a lot of them are called and I just duplicate what I see in random weight lifting videos I've found on youtube that work out my triceps biceps shoulders and so on.
>> Anonymous
Its like the blind leading the blind in here