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Diet & Nutrition Message Board


Diet & Nutrition Board Index


Hello...

If you want to gain muscle, nutrition is 80%. You need to figure out your maintenence level of calories and consume in excess of that number of calories in order to gain weight. You can find a metabolism calculator online somewhere...Google it. Or I'm sure someone on this board will post the formula for you.

Also, you need 5-6 meals throughout the day. They should be well-balanced meals with about 50% carbs, 30% protein, and 20% fat. Eat calorie-dense foods like Old-fashioned quaker oats and natural peanut butter.

Carbs:

Oatmeal, Yams, Baked Potato, Sweet Potato, Fruits, Veggies

Protein:

Chicken, lean beef/red meat, cottage cheese, salmon, tuna, eggs and egg whites, etc...

Fat:

Nuts (almonds, walnuts), peanut butter, olive oil, flaxseed oil, etc...

Also, consume a lot of skim milk!!!

Basically to build a lot of muscle, you need plenty of protein and carbs. In terms of protein grams, shoot for one gram per pound of bodyweight.

Here is an example meal:

1 cup oats, 1 egg, 6 egg whites, 1 cup skim milk, orange (or OJ)

Just eat, eat, and eat!! I'm currently bulking and have figured that I need about 3300 calories a day to gain a pound of muscle...

It's all about knowing your body and knowing the rules of nutrition and the law of calorie balance.

Hope this advice helps!!





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