Diet

[ten15]

I want to gain some muscle mass to help with my fitness. I am about 6 feet tall and weight about 150lbs. What are foods that I need to eat to make sure that I have the proper environment for muscle growth? How often do I eat? An example of a daily meal plan would be GREATLY APPRECIATED. I also play tennis for my school for about 2 or 3 hours almost everyday and lift weights before bed. THANKS FOR ANY FEEDBACK!

[NotAtTheNet]

Protien and sleep. You probably don't need whey or anything, just a nice chicken breast or equivalent a day. In fact if you overdo the protein, you'll get nasty protein farts. Goto any bodybuilding competition and i guarantee you it will smell like ***. In fact bodybuilding.com had this hilarious article entitled "tacticle farting: how to fart and not get blamed in the gym". Sleep in important bc your body only synthesizes protien while you sleep. I perosonally eat a lot of little meals a day. EX:

6:00 am - Post run Bagel
9:00 am - Apple or some fruit
12:00 - Veggie Burger or some kind of lean sandwich/salad
3:00 pm - Protein bar (promax bars taste the best)
6:00 pm - Lean Meat like chicken/fish or pork
9:00 pm - Yogurt

Also, a recent john hopkins study shows that after a workout a cup of milk increase muscle mass and strength gains by 20%, and fat loss by 10%, compared to those who took a post workout protien or sports drink. I've been doing this, but I'm pretty lean and strong to start with to gauging it is difficult.

[ten15]

thanks notatthenet

About that john hopkins study, would it be better to drink milk on its own? or milk with protein powder?

[NotAtTheNet]

Probably with some whey afterwards would be best. Just don't overdo it with the whey or i might have to dig up that tactical farting article.

[Caloi]

I am sympathetic to your desires. I won't go into my rant about the 'fat society' we are experiencing these days and how society caters to those over weight. Instead I come to you as a 35 yo man that has never been able to pack on weight. I lift four days a week, I run 1.5 miles before my lifting and run 5-6 miles on my cardio day. I also have never weight more than 155 pounds, and at 5'11, feel am still very thin. I'm currently at 154.

In January I decided I was going to gain weight. I was tipping the scales at 144. I bought Prolab N-large II weight gain/protein mix, I also bought the Pure Protein bars (chewy chocolate chip are great) and started counting calories. Bottom line is that I wasn't eating enough through out the day. I am consciously taking 225 grams of protein per day, and eating 3500 calories. I'm up 10 pounds in 3 months, my waist size is down a tad but my chest, arms, back and legs are a little bigger. I'm also still at 6.3% body fat.

On top of the exercise I do regularly, I also actively coach my son's soccer team, play tennis and ride mountain bikes. This activity means I burn more calories than a lot of people, and on top of my overzealous metabolism, means I have a hard time putting on and maintaining weight.

I'm no pro, but I can share my meal plan:

`Breakfast, two hard boiled eggs, a whole grain breakfast bar and a protein bar.
`Mid morning, fruit; banana, apple or orange and a protein shake
(Work out during lunch)
`Lunch/post work out, leftovers from dinner before, today it's ribs and potatoe salad and a protein shake
`Mid afternoon, fruit and somce whole grain crackers, or a home made trail mix
`Dinner, whatever the wife makes but usually some low fat meal ie, chicken and veggies, or steak and potatoe and veggies
`Dessert, cake, pie, cookies, whatever
`Late night snack, usually 2-3 bowls of Capt'n Crunch, love that stuff!

The thing is, you have to eat big to get big(ger). I've got genetics and a crazy high metabolism on my side, I don't have to worry about bulking up too much. THis won't work for everyone but it works for me. I also don't live to eat, instead eat to live so the protein calorie drinks are my friend.

Good luck!

[stormholloway]

Try getting your carbs earlier in the day and after your workout. I think red meat is still the best for building muscle, but I also drink at least two protein shakes a day.

Dunno about the Captain Crunch. I don't see a point there. Get a cereal with real oats and grains. Good granola based cereal with milk creates a complete protein meal, despite the high number of carbs. This makes cereal and milk a truly good breakfast. Do lower carb eating later in the day, unless you lift late, whereas you need plenty of carbs.

You should be eating every 3 hours.

[Caloi]

Originally Posted by stormholloway

Dunno about the Captain Crunch. I don't see a point there.

At that point it's just calories, the whole milk is good too.

Originally Posted by stormholloway

You should be eating every 3 hours.

Agreed!

[smoothtennis]

Originally Posted by ten15

I want to gain some muscle mass to help with my fitness. I am about 6 feet tall and weight about 150lbs. What are foods that I need to eat to make sure that I have the proper environment for muscle growth? How often do I eat? An example of a daily meal plan would be GREATLY APPRECIATED. I also play tennis for my school for about 2 or 3 hours almost everyday and lift weights before bed. THANKS FOR ANY FEEDBACK!

The advice others quote here is good. However, the MAIN component you have to get right to gain actual muscle mass, is to take in over the day, more calories than you burn period. This isn't optional.

What should be in those meals? Good protein, complex carbs, and veggies. Eat at least 5-6 meals a day, and make sure you get in some protein with a simple carb immediately after every workout.

Don't waste all your hard work. Eat enough to meet your goals.

When you get to be my age, you can reverse the cycle and try to lose fat, LOL.

[TennisProdigy]

Here's a good diet plan for you that would work with you being a student and all, I'm a student too and this is what I eat.

Breakfast (same everyday)
2 egg yolks, 4 egg whites with cheese
2 pieces of whole wheat bread toasted
one cup of milk
one cup of orange juice and vitamin. (takes 5 minutes for me to make in the morning)

Lunch (I eat at school)
Sandwich consisting of 2 pieces of whole wheat bread, 1 slice of swiss cheese, 6-8 slices of ham or turkey, 1 tomato slice, lettuce
chex mix original
a dessert of some type, e.g. twinkie or oreos
1 fruit, banana, apple, pear, orange, ect.
1 16 oz bottle of water.
To prepare and pack my lunch takes about 5-7 minutes

Dinner
Depends on what my mom makes, pasta, chicken and rice, tacos, steak and broccoli, ect.

Well the breakfast and lunch options could possibly help you with your diet, gl.