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  1. #1
    clubbinkid's Avatar
    clubbinkid is offline Associate Member
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    Nov 2002
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    446

    Putting on lean Body Mass

    HERE WE GO hOW DOES THIS LOOK TO PUT ON SOME LEAN MASS

    MEAL 1
    8 LEARGE EGG WHITES
    1 CUP DRY OATS
    1/2 GRAPE FRUIT
    1TBSP SUGAR FREE JAM
    1/2 GRAPEFRUIT

    MEAL 2
    8OZ 95% LEAN GOUND BEEF
    1/4 MOZZARELLA CEHESE
    1 CUP GREEN BEANS

    MEAL 3
    8 0Z CHEICKEN BREAST
    1/2 CUP UNCOOKED BROWN RICE

    MEAL 4
    2 CANS TUNA
    1TBSP MAYO
    1/2 GRAPE FRUIT

    MEAL 5
    80Z CHICKEN BREAST
    2TBSP NATURAL PN

    MEAL 6
    WORKOUT
    B4 THE GYM THROW PIECE WHOLE WHEAT TOAST IN MY MOUTH FEW SLICES TURKEY BREAST

    MEAL 7
    POST WORKOUT
    40GR PROTEIN 80 CARBS AS DEXSTROSE

    MEAL 8
    1 CUP WHOLE WHEAT PASTA
    8OZ CHICKEN BREAST

    BEFORE BED SHAKE WIT FLAX

  2. #2
    big_mike's Avatar
    big_mike is offline Member
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    Meal 1 does not have enough protein and has too many carbs. Drop the grapefruit...add more protein
    Meal 2 already has enough fat with the lean piece of beef. Drop the Cheese and keep the green beans.
    Meal 4 you are mixing carbs and fat...drop the mayo and the grapefruit...use olive oil instead.
    Meal 8 for PPWO, drop the pasta and use brown rice instead.

    Did you do the macros for your meals? We need to see some stats for where you stand. At 80 grams of dextrose and 40 grams of whey pwo, it would seem to me that you weigh about 160 lbs. This diet has too many calories imho for a "lean mass" diet. You need to read the stickies and calculate you bmr and see exactly how many calories you need for adding lean mass...you don't want to get sloppy with this.



    Quote Originally Posted by clubbinkid
    HERE WE GO hOW DOES THIS LOOK TO PUT ON SOME LEAN MASS

    MEAL 1
    8 LEARGE EGG WHITES
    1 CUP DRY OATS
    1/2 GRAPE FRUIT
    1TBSP SUGAR FREE JAM
    1/2 GRAPEFRUIT

    MEAL 2
    8OZ 95% LEAN GOUND BEEF
    1/4 MOZZARELLA CEHESE
    1 CUP GREEN BEANS

    MEAL 3
    8 0Z CHEICKEN BREAST
    1/2 CUP UNCOOKED BROWN RICE

    MEAL 4
    2 CANS TUNA
    1TBSP MAYO
    1/2 GRAPE FRUIT

    MEAL 5
    80Z CHICKEN BREAST
    2TBSP NATURAL PN

    MEAL 6
    WORKOUT
    B4 THE GYM THROW PIECE WHOLE WHEAT TOAST IN MY MOUTH FEW SLICES TURKEY BREAST

    MEAL 7
    POST WORKOUT
    40GR PROTEIN 80 CARBS AS DEXSTROSE

    MEAL 8
    1 CUP WHOLE WHEAT PASTA
    8OZ CHICKEN BREAST

    BEFORE BED SHAKE WIT FLAX

  3. #3
    clubbinkid's Avatar
    clubbinkid is offline Associate Member
    Join Date
    Nov 2002
    Posts
    446
    My Calorie Alowance At Age 21 6'0 215 Is About 3,880
    To Put On Lean Mass

    The Pwo Sahke 40gr Protein 80gr Carbs Is What I Got From The Stcky At About Aguy My Size

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