I am trying to put on good amount of muscle (10-15 pounds). I have been working out regularly at my local gym for the past 8 months, but now Im looking to take it more seriously and try and get my self on a strict high protein/calorie diet so I can put on weight and muscle but not loose my cut physique. I was wondering what kind of foods I should be eating, I am very allergenic to a lot of foods though, mostly nuts (any kind) and a few fruits but other then that Im all good. I going to start taking whey protein shakes along with glutamine and also a night time ZMA recovery system. Ive tried taking weight/mass gainers but honestly I gain the weight but I loose it very easily.
So yeah just post your diet here and Ill take most if it into consideration. Thanks for the help.
Ive been working out pretty steadily for about 5-6 months now, the past week I havent been as sore the next morning after my workouts. I recently introduced Creatine and Whey Protien to my diet and was wondering if this was a reason why? I am seeing the results I have expected and am happy with how I look, but I havent reached my goals yet.
Any advice?
BTW, I do switch up my routine with different excersizes, amount of weight and reps to keep the body guessing.
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Here’s what works for me:
As a general rule, eat more complex carbs before your workout (1-2 hours prior). Lift somewhere in the middle of the day, after meal 2 or 3. After the workout, eat more protein until the end of the day.
This is how I generally eat on a given day:
Meal 1: HUGE salad (60-70% green leafy vegetables, 30-40% red/yellow vegetables, garlic, tomatoes, carrots, various spices, nuts), and a slice of rye bread. If you have nut allergies, replace the nuts with some beans for a protein source. This salad weighs over a pound. I’m a vegetarian, but if you’re not, throw in some lean meat in there. If you want, you can also make protein coffee-whey protein mixed with a cup of black coffee. Vanilla flavored protein makes it delicious. Make sure you mix well. Or just make yourself a shake.
Meal 2 (snack): Green tea, dry fiber cereal, apple.
Meal 3: Brown rice, or buckwheat, or pasta (any complex carb will do), rye bread, mozzarella cheese, green tea.
Workout
Post-workout: Protein shake+banana or apple
Meal 4: Bean soup, rye bread, green tea.
Meal 5: Beans/lentils, mozzarella cheese, rye bread. Maybe a little buckwheat on the side.
Meal 6: Oatmeal with fiber cereal mixed in, with some berries/nuts. Could grind up some flax seeds as well. You can also make protein oatmeal by adding a scoop of whey powder to the oatmeal once it’s ready. Just make sure to use more milk if you do, as it will thicken it.
There isn’t much variety in this, but I was brought up eating a relatively bland diet so I don’t mind. Spices help A LOT. I end up using a mix of spices on any beans, grains, or soups that I eat. Make sure you eat your fruits. They make great snacks. I don’t use dressing but you could try olive oil. The only supplements I take are a multi, fish oil, calcium+D, and St John’s Wort. Eating a massive salad in the morning is really the best breakfast. It will kick start you like no other. Breakfast should also be the biggest meal of the day. If you need other ideas for protein sources, look at this. It’s a pretty detailed chart of various protein sources. http://www.healthyeatingclub.com/info/books-phds/books/foodfacts/html/data/data2d.html
Good luck on your lifting.
creatine will reduce recovery time, and this may reduce soreness, it can also help with energy production and help you push your self further.
I worked out for many years, not crazy bodybuilder intense, and had very little soreness unless I changed my work-out or did an occasional hard leg work-out for example.
If you are steadily lifting heavier weights…you will develope more mass guaranteed.
Weird when i started using creatine i started to burn more. I dont know if it was placebo but i seemed to last a little longer but i got sore more??? Maybe its your routine
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