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

[scrunnyronnie]

I was wondering if someone wouldn't mind sharing some information to get me back on the right track. I need extreme help with my diet and my workout routine.
I am 6' tall and weigh 360 lbs. which is about 40 plus percent of body fat. No, I'm not a lazy POS but, have had a medical condition with my pituitary gland and now I am currently taking 250mg of testosterone enanthate twice a month by injection.
I have a very large frame (football players build) and at present I workout three to four times per week with the following schedule.

Mon.-cardio (treadmill) 1.5 miles at 3.0 to 3.5 speed for my warm up at a incline of 0 to 2.5,then I hit the weights. I was doing 12 reps but, I just dropped it to 8 reps and increased the weight. Lat pull down 3 sets 8 reps of heavy weight. Tricep pull down 3 sets 8 reps heavy weight...heavy weight for me is 120 lbs., 130 lbs. and 140 lbs. on the tricep pull down. Seated rows 3 sets 8 reps heavy weight... 120, 140 and 160 lbs. Butterfly machine or peck deck which ever you prefer 3 sets 8 reps...120, 140 and 160 lbs. And last but not least the chest press 3 sets 8 reps of heavy weight... 120, 150 and 175 lbs.

Tues.-Strictly cardio... I change the intervals every 1/4 mile. Start with 3.2 speed and at 0 incline, 3.2 speed and 2.5 incline, 3.2 speed and 5.0 incline, 3.0 speed and 0 incline, 3.0 speed and 7.5 incline, 3.0 speed and 0 incline, 3.0 and 2.5 incline, 3.0 speed and 5.0 incline, 3.0 speed and 0 incline and 3.5 speed and 0 incline for a total of 2.75 miles. I the move over to the leg press for 3 sets 8 reps of moderate weight...300, 400 and 470 lbs.

Wed.- Repeat of Monday

Thurs.- Repeat of Tuesday

For someone my size trying to lean out and gain muscle mass in the process, how many calories should I be eating a day? Is my workout routine going to get it done? If not, what would you recommend? Any idea of a good diet or even a grocery list? If you were me what would you be doing?

whats the point of the varying cardio incline intervals?

[chi]

good read thank you xxl and i am going to fine tune to my needs. Need to get my diet right before i jump on any gear so i can maximize my gains.

[missionone]

what should the:

TOTAL CARBS
TOTAL PROTEIN
APPROX TOTAL FAT
TOTAL CALORIES

be for a mesomorph, 147 lbs bf% 17 be? I want to gain muscle and lower my bf.

[dt725]

First i am amazed at how much food you consume. And it seems that you are eating constantly. Are you able to have this diet on a regular work schedule? And i am interested to know the benefits of flax seed oil. Any reason to take it more than once a day?

[dt725]

I was amazed at how much food you consume and the frequency with which you eat it. I was curious about the effects of flax seed oil and why you consume it more than once a day?

[DFree93]

I am trying to emulate this diet however I have one problem...I cannot eat eggs. Can anyone please suggest a substitute for eggs?

[bodhot]

Why is the majority of everyones posted diets not tasty food like maybe a pasta or stir fry??

[Stakinplates]

There is no way I can eat that much food how do u do it?!?!?

[mike1991]

what should the diet be if your on test e? s

should you be on a specific diet?

[JOCKSOX]

Thank you Mike,

You have give me some great diet ideas. Always an issue here.

DUDE.

[rapookie]

So I started a new diet 1 week ago which included me eating 4 cans of tuna in a day. After some research, seems that the recommended maximum for a male who is 200lbs is 1 can per week or 3 cans of light tuna per week. Any more and you are being exposed to too much Mercury. Ive seen some of the members' daily diets and a lot more than the recommended max is being consumed.

Any thoughts?


Nevermind.....did a search, found other threads.

[Secret]

I am 5 9" currently 168 lbs, my goal is to gain 14 lbs but if at all possible to try and lose or lower my BF% from 27 to under 20%.

when i look at diets and how much people eat i am amazed that some people are so lean and cut. wish i could eat like that and become ripped.

below is my current working day meal plan based on 5 meals..

meal 1 6am

3 whole eggs
300 mill of milk
40g oats

total for meal 1, Kc 493g, P 26g, C 38g, F23g

meal 2 10am

1 large wholemeal bap
100g chicken breast
200ml milk
oat bar

Total for meal 2, Kc 700g, P 50g, C 87g, F 24g

meal 3 1pm

1 large wholemeal bap
100g Tuna
200ml milk

Total for meal 3 Kc 557g, P 43g, C 58g, F 25g

meal 4 pre work out 3pm training and then post work out

Maximuscle protien bar
1 Banana

Post work out 60g Cyclone

Total for pre/post training Kc 542g, P 55g, C 143g, F 10g

Meal 5 around 6/7pm

250 g brown rice
200g chicken breast
100g mixed veg

Total for meal 5, Kc 668g, P 72g, C 69g, F 8g

Total daily macro's

Kc 2960
Protein 245
Carbs 395
Fats 90

I have been on this diet now couple weeks, have gained 3 lbs but my waist line has increased from 37" upto 38"

Considering i am trying to build qualirt lean muscle but decrease my belly fat this may be a totsly wrong diet...

how could i improve this in any way..? add or cut foods.?

[Ronald123]

When building muscle mass, the workout is only half of the battle. The other half is your diet. Without a good diet, is impossible to gain any measure of lean muscle mass. That is because the workout serves as stimuli making your body build muscle tissue.

[hannon33]

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

7:45 250 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

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

12:45 8 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

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

5:15 120 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

7:15 60 gm of whey
5 rice cakes (caramel flavored)
1 apple
2.5 ml of flaxseed oil

9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt

TOTAL CARBS: 300 GM – 1200 calories
TOTAL PROTEIN 320 GM – 1280 calories
APPROX TOTAL FAT: 63 GM – 567 calories
TOTAL CALORIES: 3047 calories per day

isnt 8 eggs a day A LOT of eggs? are u boiling them or just making eggs on the pan

[infantry13]

awesome thread man, thats why i love this website!

[ADSONE]

ok. Anyone could help me with this.

I am 170 pounds endomorph.

The problem with me is i am quite sensitive with carbs. I do not seem to burns carbs well.(i mean each person has a different body)

would you suggest i consume the same amount of carbs?

How much protein should i consume each day?

What about days where you do not workout at all?

The amount of fat level per day for me at the moment is 47gm.

Thanks.

170lbs. Endomorph?? Kinda goes against eachother...170 is pretty much average...but i would suggest taking the carbs down a bit maybe 50-75(225-250) but you have to gauge whether your energy is ok...you could increase you fats but i would change carbs first...see how that works for you...good luck

[invisible99]

Great post. Thanks

[noon]

What are you mixing your protien. shakes withmilk or water ?

[hughmad]

great post thanks man

[GIANTBEAST]

Water is the best

[Armani23]

12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham

How are all these eggs cooked?boiled? Whole with yolk? Thanks

[Pitching phenom]

I'm a division 1 college pitcher 6"1 196lbs trying to gain lean muscle mass. My goal is to be 215 by spring. How much calories should I eat a day? I'm currently taking muscle farm whey protein, muscle farm casein protien, and creatine, along with fish oils for joint health. Any other substances I should take or should I just focus on getting the necessary calories I need?

[MuscleInk]

I'm a division 1 college pitcher 6"1 196lbs trying to gain lean muscle mass. My goal is to be 215 by spring. How much calories should I eat a day? I'm currently taking muscle farm whey protein, muscle farm casein protien, and creatine, along with fish oils for joint health. Any other substances I should take or should I just focus on getting the necessary calories I need?

What is your total daily caloric intake and macros?

[Pitching phenom]

In the mornings I'll eat
2 omelettes
4 pieces of French toast
Hash browns
A bowl of cereal
Sausage
Creatine

Lunch
Salad
Turkey burger
Potatoes
Rice
Alfredo pasta

Dinner
3 pieces of chicken
Rice
Potatoes
Green beans
Salad/spinach
Protein shake 52 grams of protein

This is a normal day for me and I'll drink a gallon- gallon and a half of water everyday throughout the day.

[MuscleInk]

Are you checking macros in that? Sounds high in carbs and light on protein. Fats sound less than ideal. Could be cleaner.

[Pitching phenom]

I have no idea what the macros are. Are u saying I should take out some of the carbs and replace with protein?

[Cronos]

Macros are protein, carbs and fats. Short for macronutrients

[getnbigr]

Awesome thread lots of great info.

[theduckling]

Im 19 and new to working out and to this forum ive been looking around and it seems that the popular consensus is that diet is pretty much the biggest factor for getting swole and making the most out of everything you do so naturally i want to know if i can improve my diet here is the diet i am currently trying to do.

meal 1
4 egg whites
~1 cup oatmeal (i dont weigh my food but i guess i should start)

meal 2
~200g protein source (chicken lean beef or fish typically salmon)
~1 cup carb source (usually brown rice or quinoa)

meal 3
~200g protein source (chicken lean beef or fish typically salmon)
~1 cup carb source (usually brown rice or quinoa)

meal 4 post workout
3 scoops of syntha

meal 5
~200g protein source (chicken lean beef or fish typically salmon)
~1 cup carb source (usually brown rice or quinoa)

meal 6
2-3 scoops syntha

some other comments i have are that i am 5'8 at 153 lbs I've always wanted to workout never got motivated enough to actually start until between semesters this year because i was starting to get a gut so i am trying to burn fat/gain muscle at the same time and despite being a chubbster i never can get all of the meals in i typically end up eating 5 meals subbing one for a cup of brown rice while i sit here and research the forum so should i force myself into eating that 6th meal? Another problem is that since im on winter break i have no legit schedule and therefore do not have specific meal times i eat when i get hungry some days i wake up at 4 in the afternoon the next 5:30 it may help to fix this by adding structure but times roman mentioned an appetite stimulant periactin

a few other things there is no sugar in my diet and i drink only water apart from white flood(just got it today) and protein shakes i drink atleast a gallon typically around 1.2 and i add salt to everything maybe thats bad but crave it supplements i currently take are 1500mg glutamine 500mg carnatine 2000mg creatine and a one a day teen advantage multivitamin i typically take these first thing when i wake up but read creatine bottle for the first time today and say that it has 500mg glutamine(reason for extra glutamine because my glutamine caps are 1000mg) and it says to take it right before working out should i take any of the other supps pre workout aswell?

open to any and all suggestions thanks in advance

EDIT: i typically run 20 minutes pre workout and burn ~200 calories which is a slow jog and then walk 20 minutes post workout should i switch to all walk and possibly adjust times?

[KRL]

Great post!

[crashfirepm53]

So many ideas here! My deal, current d ol 50mg daily, 400mg enth wkly and just started 100mg tren ace eod.
My diet needs some work but I have a good ideas. I'm 6'7" tall current weight 278lbs. I'm not eating enough but do eat mostly on a 6 meal plan. Summer time is hard to eat as scheduled where I work and I go lift about 530pm, still in uniform, hot and sweaty from the days work. Post workout shake hits my stomach like a brick. How many calories should I eat daily? I'm sitting on 20% body weight.

[ZenBro]

****. So happy to have found this post.

[MIKE_XXL]

WOW i totally forgot about this post...
XXL

[Artemicon]

I'd love to adapt this diet, my problem is I need at least 2 hours after eating before working out otherwise It seems I get really queasy feeling. Probably because I'm not in the best shape.

[jondrew700]

Awesome!!! Thanks for the run down

[mark woods]

hi guys.
I have to be honest guys my diet looks extremely bland to this but its working for me.
meal 1...
8 eggs whites scrambled 2 pieces of wholemeal toast with 60g of oatmeal
meal 2...
protein shake 1 hour later
meal 3&4&5&6...2 1/2 hrs gap ish!!
80g brown rice broccoli &100 g chicken
I will also have a post workout shake too workout time vary with shift work.
but this wat I eat 90% of the time sometimes mix it up with lean mince and pasta and obviously the odd cheat day bout once every 10 days I know its bland but its easy to cook the night before and I can eat hot or cold..

[Fairdinkydi]

I like to keep my eating plan simple 2 "its only fuel"

[MIKE_XXL]

Thats exactly how i look at it, its fuel to get me through the day, yes every so often i eat what i want but 40 out of my 42 weekly meals are just that, FUEL...

[Jcz85]

If I follow this diet, how long will it take me to kill myself?

[indianboy]

Wow. I don't think I can even afford all that food. Living in a third world country has its challenges.