Here is my diet which will hopefully allow me to gain some decent lbm . I tried to make my existing diet healthier and eliminate certain foods. Tell me what I should change.
- 5 Scrambled eggs
- Oatmeal with raisins, blueberries and cinnamon
- Piece of fruit
- Ham or turkey sandwich
- Apple with 2 tablespoons natural peanut butter
- Grilled chicken breast with beans and rice
- Dr. B’s chili
- Yogurt, protein shake, and piece of fruit
- Grilled chicken or steak
- Vegetable with olive oil
Also, I take a multi and fish oils
Look ok besides the Ham. Also is the turkey, lunch meat or proper turkey ?
It was going to be lunch meat. I wish it was proper turkey.
There are those who will argue that as long as the calorific intake and energy expenditure remains the same on any given say there will be something of consitance. Then there are those who argue good timing is important and the majority of calories should be moved towards the beginning of the day and smaller meals towards bedtime etc. That’s before you’d ve gotten into the how many macronutrients and in what proportions, what fats etc etc.
All I suggest you do is move the proteins rich in caseinates (which is about 78-80% of milk protein the rest is lactalbumin). Having the meal with the caseinates in it like yoghurt near bed helps you maintain a positive nitrogen balance whilst asleep. But you can figure some calories for getting up at night for a small meal too. Combining fibre with the meal and some decent fat is ideal. But not everyone will agree with me on this.
You might think that this is a bad idea for staying lean, but as it preserves lean muscle mass and promotes new growth then its not really. I started incorporating the nighttime meal about 6 years ago and gained a little more mass and maintain a decent (under 9%) leaness all year round.
There is articles by people like John Beradi on this forum that go into great detail about planning meals and stuff. I have not read any of them, so if what I’m saying goes against what you know take it with a pinch of salt.
Ham and lunch meats are pretty much foods to avoid. They are loaded with stuff like sodium nitrite which does various things, makes the meat tangy, improves flavour, increases shelf life, reduces the microbial load by creating a hostile environment to organisms like Escherisha Coli (E.Coli) and certain other pathogens. But its documented as detrimental to health. The fats in these lunch meats are pretty crappy too.
Beware of decent looking deli meats as well ! Some of these ‘cuts’ of meats appear to be coming off a nice old joint of beef or something. However the joint they slice is usually whats called tumbled meat where a load of lumps of meat is chucked into what amounts to a food ‘cement’ mixer and makes these nice joints of meat out of basically any old meat.
The meat is also liberally injected with anything from a skimmed milk powder and salt water solution to more dedicated sodium caseinates. These meats are usually high in preservatives, nitrites and other crap. Best to buy organic meat and just eat less if cost is a factor.
Thanks for the long reply, I’ll definately stay clear of deli meats. Also, I liked your view on meals with caseinates near bed time. I’ll give this a shot.