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2003/07/23, 02:21 PM
Hello, I having been working out for about a year and I have managed to lose 40lbs. Now I want to gain mass and size. The nutrition program says I need to eat 4000 calories a day. When I input what I would eat on an average day I only come in at around 2200 calories!! What foods are the best for getting maximum muscle building calories? If anyone could post what they usually eat, I would really appreciate it.
P.S. I am 6'1" and 198lbs. Relatively fast metabolism.
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2003/07/23, 10:38 PM
hey buddy , instead of eating that much why dont you just eat a normal balanaced nutritious diet and just buy a protein supplement , weight gainer, or meal replacement from like GNC or another store like that. That's what I did and I have gained alot of lean muscle mass. But if you're trying to gain fat and muscle i guess you could just eat all that food.
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2003/07/24, 02:09 PM
How many meals a day do you eat? 2200 calories isn't that much.
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2003/07/24, 02:30 PM
fdotro....It sounds like you're relatively close in size to me and have about the same nutritional requirements, so I'll post my daily intake to give you an idea.
Breakfast (6:00AM): 4 eggwhites, one whole egg, 1 cup oatmeal, 6oz OJ
Midmorning (8:00AM): 1/2 cup soynuts, granola bar
Lunch (11:00AM): low sugar PBJ, 1 cup yogurt
Afternoon (1:00PM): 1/2 cup cottage cheese, granola bar
Later Afternoon (3:30PM): Myoplex MRP
Evening (6:00PM): post workout whey protein
Dinner (7:00PM): 6 oz. Salmon, lima beans, broccoli
Night (9:00PM): can of tuna, 1 tbs flax seed oil
I know it's a lot, but it's what I have to do with my high metabolism to add muscle. Watch what kind of granola bars you get; they all have some sugar in them, but some WAY more than others. Drink a LOT of water too. I lift 4 days a week and run 3 days a week, and this plan has worked out well for me. Good luck in reaching your goals!
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OSU Law Rugby....specializing in personal injury and pain & suffering.
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2003/07/24, 09:07 PM
Thanks mzakal! That helps me out a lot. Any specific brand of granola you recommend?
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2003/07/24, 09:09 PM
I usually eat between 4 and 6 meals. Basically breakfast, mid morning snack, lunch, dinner, after work out protein shake and fruit, and sometimes before bed I eat some peanut butter and skim milk. Based on what mzakal said, I think I just need to eat more at each sitting.
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Quoting from timbaland:
How many meals a day do you eat? 2200 calories isn't that much.
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2003/07/24, 10:36 PM
I like the crunchy Nature's Valley brand. They have 12g of sugars, which isn't great, but is a lot better than the kind with chocolate etc.
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OSU Law Rugby....specializing in personal injury and pain & suffering.
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2003/07/24, 10:36 PM
I like the crunchy Nature's Valley brand. They have 12g of sugars, which isn't great, but is a lot better than the kind with chocolate etc.
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OSU Law Rugby....specializing in personal injury and pain & suffering.
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2003/07/25, 10:20 AM
I'd like to thank my computer here at work for the double post. sorry
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OSU Law Rugby....specializing in personal injury and pain & suffering.
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2004/03/14, 09:45 AM
bump
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