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

[Duo]

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

[MIKE_XXL]

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...

[abhisingh0823]

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.

[Xphanial]

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

[Kidanis]

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

[mrmike27]

Good looking diet bro!

[Jencej]

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 ??

[MIKE_XXL]

It would be a starting point you can adjust as you go along.

[arialgrande]

cool, thank you for this sharing

[jGrande]

Wow! Nice. I think I'll have to try this one in about a year or so.

[pharmascience1]

Pharmascience Health Gainer for Weight gain
Mens need many calorie requirements that many men have proves to be incredibly trying Pharmascience health gainer a weight gainer makes this far easier. If you consider the fact that there are weight gainers available that pack in over a thousand calories per shake .
For more visit
.................................................. ............
PHARMASCIENCE – THE INDIAN AYURVEDA

[mxgregg]

I definitely need to eat way more food. New goal 3500 calories a day.

[marklewis68]

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