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Thread: HERE IS...gain lean muscle mass kind of diet...

  1. #161
    Duo
    Duo is offline Associate Member
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    Hi Mike,

    This thread never really got past one diet example from you, I know you have been training hard recently therefore is it possible to look at resurrecting this thread with some more example diets also including your current one and detail your goals?

    Many thanks
    Duo

  2. #162
    MIKE_XXL's Avatar
    MIKE_XXL is offline SCAMMER
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    WOW people still read this, crazy...100K people i figured it didnt need any more examples...i will try to post up a diet in next week for all to see, i will be trying to gain a bit of weight next 4 weeks, so i will post up that exemple, just give me few days and nights to figure out where to fit it in my day...

    Thank you for your interest in this post and my knowledge...

  3. #163
    abhisingh0823 is offline New Member
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    Quote Originally Posted by silverfox View Post
    If were talking off season here is what my current setup is and seems to be working well, gives me a clean 4000K on avg. per day. I have been weighing my food, and suggest that you do, as well, your probably over estamating how much your eating. You'll be surprise how much rice it takes to get 12-16oz.

    Meal 1 about 11am -
    7 eggs(4 whole)
    3 shedded Wheat Biscuts
    2 Whole wheat toast w/ Peanut butter
    1 Orange

    Meal 2 (2H later)
    Shake w/ 40g Dextrose
    meal 3- 30min later
    6-10oz Tuna
    14 oz Sweet Pot.
    Meal 4
    8-10oz Chicken
    16oz Brown Rice
    Meal 5
    8oz Chicken
    12oz Brown Rice
    100g Yoguart
    Meal 6
    12oz Chicken
    80z Brown Rice

    That is "typical day"

    Totals: 288g protien 334g carbs 53g fat Totals cals: 3868
    Hi
    I am abhi, age 24 yrs 5'7"., 67kg..just read you valuable post. I have been going gym past 3 yrs and recently registerd on this forum. I seek advise from you on my diet, as my area has few gym with less gym trainers. I am currently a government employee and my job schedule is 10 to 5.,it makes me difficult to oraganize my gym essential diet. As you are one of the respected and knowledgeble member of this forum, can you please guide me for my diet. My current diet is:
    9 am 5 egg whites. 25g whey
    12:00 noon 250gm grilled fish..fat free curd 200gm brown bread nd peanut butter.
    2pm brown rice..100gm roast potato
    5pm 5 egg whites and 30gm whey.
    7p.m 1mango 100gm
    8.40pm preworkout
    9.20p.m to 10.40pm training time
    11pm 30gm whey
    11.30pm 250gm grilled fish and green salad
    .
    Kindly suggest some enhancements in current diet for lean bulk gain.
    Thaking you in anticipation.

  4. #164
    Xphanial's Avatar
    Xphanial is offline Junior Member
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    Quote Originally Posted by MIKE_XXL View Post
    WOW people still read this, crazy...100K people i figured it didnt need any more examples...i will try to post up a diet in next week for all to see, i will be trying to gain a bit of weight next 4 weeks, so i will post up that exemple, just give me few days and nights to figure out where to fit it in my day...

    Thank you for your interest in this post and my knowledge...
    Please continue to lay your Knowledge nuggets sir

  5. #165
    Kidanis is offline Junior Member
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    whoa you are 200 pounds and only eat 3k calories ? I weight 135 and eat the same ammount and cant gain a single pound -.- hate my metabolism

  6. #166
    mrmike27's Avatar
    mrmike27 is offline New Member
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    Good looking diet bro!

  7. #167
    Jencej is offline New Member
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    Hi I'm new to all this and trying to learn as much as I can, I'm about to do my first cycle with just test, I want to gain lean muscle and strength and not gain to much fat, I'm currently weighing in at 82kg around 15% BF, I don't want the gains to be to noticeable as I don't want anyone to know I'm on gear as of yet, would the original diet posted on here be best option ??

  8. #168
    MIKE_XXL's Avatar
    MIKE_XXL is offline SCAMMER
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    It would be a starting point you can adjust as you go along.

  9. #169
    arialgrande is offline New Member
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    cool, thank you for this sharing

  10. #170
    jGrande is offline New Member
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    Wow! Nice. I think I'll have to try this one in about a year or so.

  11. #171
    pharmascience1 is offline New Member
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  12. #172
    mxgregg is offline Junior Member
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    I definitely need to eat way more food. New goal 3500 calories a day.

  13. #173
    marklewis68 is offline New Member
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    Quote Originally Posted by MIKE_XXL View Post
    I get a lot of question about diet in my PM box, so I figured I will post a new diet on here once a month or so, maybe if one of the smarter MODs can make this a sticky it can stay on top and remind me to post a new one. This diet I use for gains in lean muscle mass, by only having 3 meals a day consisting of carbs, means only 3 spikes of insulin per day, keeping you leaner. I will do cardio 3 time a week, low intensity 20-30 minutes. I like walking. I will be following this kind of diet for the next 2 ½ month as I want to lean out a bit and gain some quality muscle before I go to the Arnold’s to meet all my fitness girl-friends…lol…please keep in mind i am about 200lbs, so adjust the total calories as needed...enjoy it, post questions below and I will try to get to them as often as I can. And of course let me know what you think of this idea. Thanks…XXL

    7:45250 ml of egg whites
    2 small tortillas, mushrooms, fat free cheese & salsa
    1 English muffin with no sugar added jam & peanut butter
    15 gm of whey protein
    25 gm of oatmeal

    10:151 1/2 can of tuna
    15 ml of flax seed oil

    12:458 eggs & green onion & light mayo (makes an egg salad)
    3 pieces of whole-wheat bread w/ ham
    1 banana
    15 gm of whey protein
    1 yogurt

    3:151 1/2 can of tuna
    15 ml of flax seed oil

    5:15120 gm of steak
    20 gm of whey protein
    Mustard
    50 gm of carrots
    5 ml of flax seed oil

    1 HOUR TRAINING START 6:00PM to 7:00PM

    7:1560 gm of whey
    5 rice cakes (caramel flavored)
    1 apple
    2.5 ml of flaxseed oil

    9:30125 gm of cottage cheese
    15 gm of whey protein
    1 no sugar added fat free yogurt

    TOTAL CARBS:300 GM – 1200 calories
    TOTAL PROTEIN320 GM – 1280 calories
    APPROX TOTAL FAT:63 GM – 567 calories
    TOTAL CALORIES: 3047 calories per day
    What time do you work out

    Sent from my SM-G955U using Tapatalk

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