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magicman 01-14-2009 06:40 AM

Build Muscle With Minimum Fat Gains
I Currently lift weights 4 times per week for 1 hour per session working different muscles each time,ply footy once per week
I am looking to fill out a bit through muscle gain and need some feedback on my diet to see if i am on the right path.
23 years old
5ft 8
155 lbs Heres My Current Diet

Cod liver oil capsule,1 multivitamin

9.30=3 brown bread
3 whole eggs
1 scoop whey in water
Total=C-566. CA-48.8G. P-51G. F-20.2G

11.00=50G of cashews
C=286, CA-9G. P-9G. F-24G

1.00=Cup of brown rice
2 fish steaks
C-340. CA-29G. P-30G. F-1G

4.00=50G Cashews
C-286. CA-9G. P-9G. F-24G

6.00=Tin Of tuna in brine
1 bananna
C-215. CA-23G. P-35G. F-1G

8.15- PW0-2 scoops whey in water
C-276. CA-19G. P-37G. F-5G

9.00=4 egg white 2 whole egg omellete
100g mixed veg
Chicken breast
C-460. CA-6.1G. P-68.4G. F-26.4G
Drink 2 litres of water per day

Total-Calories=2429. Carbs=143.9g. Protien=239.4g. Fats=101.6g
Does this diet look ang good for building muscle with minimum fat gain any advice will be appreciated
Thanks in advance

Pitysister 01-14-2009 07:53 AM

only one serving of vegetables a day?

magicman 01-14-2009 08:15 AM


Originally Posted by Pitysister (Post 75268)
only one serving of vegetables a day?

i thought one serving of veg seems addequit im sure theres most people on here that dont even have that
how much would u suggest then

Pitysister 01-14-2009 09:00 AM

i get around five a day. plus fruits.

Ross86 01-14-2009 09:31 AM

Your fat intake is very high. About 37% of your calories are coming from fat. Replace most of the cashews with carbs.

This might be a good diet for lean bulking if you increase carbs and decrease fat. It depends on your maintenance calories though.

Doo 01-14-2009 10:08 AM

Adding more fruits and vegetables as Pitysister would be good. Not sure that that will really affect muscle gains as much as it is a good idea for overall health. However, I have been reading that it is good to have green vegetables with protein. I was considering buying some green vegetable powder to mix with whey protein but that stuff is a lot more expensive than whey protein.

Doo 01-14-2009 11:01 AM

V8 is a cheap source of vegetables and they even make fruit versions. I would prefer eating whole fruits and vegetables but sometimes it is easier to have the liquid form.

I like the spicy V8. Tried the low salt but thought it tasted awful. It is mostly clean. They say 100% vegetable juice but the ingredients do list salt, Vitamin C, flavoring and citric acid.

TALO 01-14-2009 06:57 PM

What's the sodium content in V8 ?

Ross86 01-14-2009 07:40 PM

It's got 480mg of sodium. If I remember correctly, the new RDI is 1300mg.

Markoni321 01-14-2009 10:32 PM

less carbs , more fat , 6 servings of vegetables a day green if its possible

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