Diet for adding lean mass

  1. Diet for adding lean mass


    Hey folks i'm new on AM and like it a lot already, I've been hitting the gym more seriously since about 8 months or so, as I seem to reach a peak I believe nutrition comes in game, I'm presently 6'0 with 195lbs eating 4 or 5 meals a day getting all the protein I need, now i've read the carbs and fat were important in a certain ratio, could anyone please inform me of carbs and fat need or suggest me a good diet for lean mass, I will also be starting creatine in the next week..

    thanks in advance
    J


  2. by the way, this is an example of my regular day meal plan

    wake up 7:30
    40g whey
    4egg whites
    half cup oats
    yogurt

    10:30
    2 bananas
    raisins
    apple


    12:30
    2 chicken breats
    cup of rice
    apple


    2:30
    tuna salad
    veggies

    preworkout 5:00
    bowl of rice or banana
    2scoops(jacked usp labs)

    post workout:
    2 scoopswhey

    supper ( 7:30)
    corn
    beef or chicken or
    veggies
    or pasta like spaghetti etc.

    before bed 10:30
    2 scoops whey

  3. add about 100 calories a week. at the end of the week if your gains stall, add another 100 the next week.
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  4. Quote Originally Posted by JM00 View Post
    Hey folks i'm new on AM and like it a lot already, I've been hitting the gym more seriously since about 8 months or so, as I seem to reach a peak I believe nutrition comes in game, I'm presently 6'0 with 195lbs eating 4 or 5 meals a day getting all the protein I need, now i've read the carbs and fat were important in a certain ratio, could anyone please inform me of carbs and fat need or suggest me a good diet for lean mass, I will also be starting creatine in the next week..

    thanks in advance
    J

    As for supplements, make sure that you are using the staples:
    * Creatine
    * Multivitamin
    * Good Fats (if you don't get these from your diet)
    * Protein Powder (to ensure that you get enough protein)
    * BCAAs (some protein powders contain them and so there is no need for a separate product)


    ~Rosie
    Team APPNUT
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  5. thanks for the tips, greatly appreciated!

  6. i believe the carb ratio is much higher than needed.

    its about overall cals anyway. aslong as ur takin in adiquite protein and ur cals are higher than ur burning u will gain. but 5 -6g/kg bw is really high. IMO

  7. u can even gain without carbs

    an over fed state will lead to this phenomenon however i would focus around essentials like protein and fat at maintence calories and add in carbs for weight gain start with pre and post and if yuou dont like what you see add in a few carb meals

    if you start to get fat ease off on the carbs to where u maintain your weight and increase fats

  8. Quote Originally Posted by JM00 View Post
    thanks for the tips, greatly appreciated!
    No worries.


    Quote Originally Posted by ccapone1153 View Post
    i believe the carb ratio is much higher than needed.

    its about overall cals anyway. aslong as ur takin in adiquite protein and ur cals are higher than ur burning u will gain. but 5 -6g/kg bw is really high. IMO
    That is the OPTIMAL macronutrient ratios for gaining muscle mass. Lean bulking you could go a little lower. So long as one is having up to or more than 500 calories over Maintenance calories they will gain. Diet should be adjusted re calories at the end of the week based on gains made and fat:muscle ratio gained.

    ~Rosie
    Team APPNUT
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  9. I would suggest keeping 2 yolks in your eggs in the morning. Good for your test levels. Make sure your getting healthy fats to stay lean.
  

  
 

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