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Balanced diet for putting on muscle?

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Old 07-12-2009, 03:48 AM
ph0bia. ph0bia. is offline
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Default Balanced diet for putting on muscle?

5 egg whites + 1 whole egg
1/2 cup oats + 1 cup milk
2 tbsp olive oil
1 protein shake - 2 scoops
1 piece of fruit

Meal 1
1 can of Tuna

Meal 2
2 slices of bread with cheese
1 cup of pasta
1 piece of fruit

50g of Dextrose
1 protein shake - 1 scoop
3g creatine

1 protein shake (2 scoops) with 1/2 cup of milk
50 g dextrose
3 g creatine

Meal 3 - Before Bed
2 chicken breasts

Calories 3,200
Carbohydrates 322
Protein 320
Fat 70


I weigh 187 lbs.
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Old 07-12-2009, 05:30 AM
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TALO TALO is offline
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That would also depend on your training
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Old 07-12-2009, 10:45 AM
Markoni321 Markoni321 is offline
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eat whole eggs , lose olive oil in morning

meal 2 , I'm for nutrient timing , so I'm for taking carbs in morning , PWO and meal after PWO

also why to take dextrose pre workout , you need dextrose pre workout or during workout only if your training lasts 1 hour or longer , better take this 50g from pre workout , add it in PWM

before bed I would eat cottage cheese , because it has casein in , its a slow protein
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Old 07-12-2009, 12:30 PM
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Ross86 Ross86 is offline
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It would be nice to have some carbs at your last meal. Olive oil in the morning is fine.

I wouldn't worry about whether or not you have casein before bed. I haven't ever noticed a difference and I don't know anyone that has. I could argue for it just as easily as I could against it.

I would cut the 50g of dextrose PrWO down to about a tablespoon. Just make sure you've eaten recently enough before your workout to not run out of gas during the workout.

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Old 09-01-2009, 01:34 PM
TheCrow TheCrow is offline
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Your diet looks pretty good to me.
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Old 09-06-2009, 11:57 AM
Peter Lewis Peter Lewis is offline
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Quantity and input your diet depends on weight, intensity of training and of what you want to do with their body, whether you are a Fitness or professional. I would agreed that everybody has to adhere to the above mentioned diet, my advice is to first leave the nutritionist, and seek advice.
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