T Nation

Gaining Muscle Meal


#1

I was wondering if my current meal plan is working to help me gain muscle?

Morning:

2 pieces of toast, 2 egg whites, 2 eggs, cup of raspberries/blueberries, half cup of greek yogurt, multivitamins and fish oil

Snack:

protein shake with glutamine (after workout)

Lunch:

cup of baby spinach salad with red peppers, 1 cup of mini potatoes, 1 piece of chicken or beef, 1 cup of raspberries/blueberries, handful of almonds

Snack:

handful of almonds

Dinner:

1 piece of chicken/beef, 1 cup of salad with red peppers, broccoli/asparagus, pasta or rice, 1 apple, multivitamins

Before bed:

Glutamine


#2

Are you gaining muscle?


#3

calories... macros... gaining weight?


#4

looking at your protein sources listed you have >>>>>2 egg whites, 2 eggs preworkout

1/2 cup of greek yogurt preworkout
protein shake post workout
total of two pieces of chicken or beef

total of two handfuls of almonds

you have about 5 servings fruits and veggies

Some suggestions:
-i would take out the multivitamins twice a day...when you are trying to gain muscle you don't need to take them because you should be getting enough from your food alone and you also eating enough fruits/veggies

-i would up the protein sources..............
preworkout i would keep it light with the 2 egg white 2 eggs and 1/2 cup yogurt but i would eat more than 1 piece of chicken or beef the other two times of day

-would also add in a couple more protein snacks such as tunas that you don't need a can opener with that you can take with you wherever along with a plastic spoon

can't really say if it is "muscle building" as you have not provided any info as to how much you weigh and how many calories you are taking in


#5

no where near enough protein
eat meat, eat more than two eggs a day - more like ten
whats a 'piece of meat'? work in kg and g, then you can keep an accurate track of what you're eating


#6

It looks more like a diet.


#7

There's no such thing as "snack" in bodybuilding.

Why "snack" when you could be eating a meal?


#8

From what you're saying, my guess is you're eating somewhere between 1500 and 6000 calories. You weren't specific on amounts, so that's my best guess. But, chances are since you're asking the question, you're probably not eating enough (probably closer to 1500 than 6000...) You're obviously new to this, so most specifics regarding diet aren't important. Eat enough to grow. If you're not growing, eat more. If you're not getting stronger, work harder. More of everything you listed will probably work just fine. Getting too caught up in specifics is a good way to burn out fast when you're a beginner.


#9

i am 6,1 158 pounds, and i am still growing since I'm 16, and by gaining muscle i meant putting on size


#10

then you need to eat!

how many calories are you eating per day? what are your macros in grams carbs/protein/fat?


#11

Oh, well this completely changes everything. Just eat everything in sight (within reason), train your ass off (smart programming), and get some good sleep.

CS


#12

No


#13

i changed my meal around, i was wondering if u guys had any comments or changes to make

Meal One

2 whole eggs, 2 egg whites, half a cup of oatmeal, half cup of greek yogurt, half cup of berries, 1 teaspoon fish oil, multivitamins, 1 glass of water

Meal Two

1 protein shake, 1 apple

Meal Three

1 piece of chicken, 1 cup of berries, 1 cup of baby spinach, half cup of baby potatoes, half cup of red peppers, 1 glass of water

Meal Four

1 piece of salmon, 1 cup of brown rice, 1 glass of water

Meal Five

1 cup of pasta/rice/potatoes, 1 piece of meat chicken/beef/fish, 1 cup and 1/2 of salad,1 glass of lactose free milk, 1 cup of vegetables (broccoli, asparagus, red peppers, zucchini, 1 apple

Meal six

before bed glutamine and protein shake


#14

count your macros and calories


#15

To put on size, you simply have to ingest more calories than you expend each day. It looks like youre making very healthy food choices in your diet. Dont be afraid to throw out the salad and save more room in your stomach for steak.

Try this for 2 weeks: Eat 3,500 calories and 250 grams of protein every single day. If you are still not gaining weight after 2 weeks then add 500 more calories every week until you start to gain. If you start gaining weight w/ 3500cals then keep eating that much until your progress stalls, and then add 500cals to your daily diet weekly until you start to gain again.