Diet for Lean Muscle

[T-Swazzy]

My Stats - 5'6, 139lbs. I have been lifting for about 4 years, and im now in the best shape ive ever been. I started at 124lbs with a pot belly =(. I was up to 155 at one point but had a little too much fat for me. Now im just as strong at the weight im at and about 12% estimate bodyfat. Im also 24. My goals are not centered around weight, I would just like to build some more muscle and harden up. Im at the point where there is just a little too much flab in the cage to see the abs. So here is a diet idea i have come up with. Let me know what you all think.

730am
Whey Shake
Wheaties Fuel with Skim

1030am
N2BM Protein Bar

1pm
Chicken
Whole Wheat Pasta

4pm
Oats'N Whey by Optimum Nutrition
(Cant do whole meal here because of work)

6pm Gym Time

PWO shake - N2BM Replenisher

Dinner 730-8pm
Steak, Chicken, Fish, or Eggs
Veggie (green beans or sweet potatoes)

9pm Casein Shake

Throughout the day when I get hungry I snack on almonds. Im sure this isnt perfect but am I on the right track to get the results im looking for? Thanks

 

[OrbitNutrition.com]

Not a big fan of the wheaties at the first meal, also what does your workout routing look like?

 

[toniportray]

Put more eggs and low fat milk in your diet, but with the eggs remove the yolk. All you want is the egg white with all the protien. The yolk is just bad fat and really bad cholesterol.

 

[Captain FT]

To put on more muscle, don't remove the yolk, its not bad fat at all and the yolk also has protein. When I'm bulking I mostly eat all whole eggs, whole milk, steak chicken, oats, potatoes, and broccoli. Keep the portions simple:

6-8oz meat
1 cup starch
2 cups veg

Work something like this;

Meal 1
5-6 whole eggs
1 cup oats (dry)

Meal 2
Put your oats n whey here

Meal 3
Chicken 6-8oz cooked
Whole wheat pasta
2C broccoli

Meal 4
NTBM Bar

6pm
Gym

PWO
Muscle Replenisher

Meal 5
Don't change it looks good, no starches

Meal 6
Looks good, casein shake


I love the Muscle Replenisher and the NTBM Bars. Maybe grab some GEAR and N2Slin. At your height and weight you sound like you have a fast metabolism. I didn't change much except add whole eggs in the morning which work wonders for putting on size. You aren't cutting, no need to just do whites.

 

[RickO'Shea]

Cap is right. Add the eggs, and leave SOME of the yolks. The full chain of amino's are in the yolk. If it's pure bulking you're doing. the 35 grams of fat from six eggs won't kill you. The other supplement reccommendations from FT are butter. GEAR is my favorite supplement! Love the shit outta that stuff!

 

[T-Swazzy]

Awesome thanks for the advice, and my bad on posting this in the wrong forum could someone move this to the diet forum please =(....yeah as far as metabolism i guess its good, but just not good enough to see my abs, ya know one of those skinny fat people

 

[T-Swazzy]

Also, workout routine currently is Monday Chest and Back, Weds - Legs, Fri -Shoulders Arms. Doing Tues, Thurs, Sat some kind of cardio and core work. I know milk is a great too for building muscle but im somewhat lactose intolerant, even the milk from cereal gives me bad gas....I was doing oatmeal there as well just switched it up to wheaties because I got tired of oatmeal

 

[SouthernLord]

Put more eggs and low fat milk in your diet, but with the eggs remove the yolk. All you want is the egg white with all the protien. The yolk is just bad fat and really bad cholesterol.

Good advice in this thread other than this post.

Whole eggs are one of the best foods you could ever eat if building size and strength are your goals. Egg whites only are faggy. Buy Omega 3 eggs if possible and eat a dozen per day if you can afford too. Six at breakfast and six before bed in place of that shake.

 

[Captain FT]

Good advice in this thread other than this post.

Whole eggs are one of the best foods you could ever eat if building size and strength are your goals. Egg whites only are faggy. Buy Omega 3 eggs if possible and eat a dozen per day if you can afford too. Six at breakfast and six before bed in place of that shake.

free range cage free is what i usually get. check in the spring and summer if you have any near by farmers markets that sell their own stuff. by me in MD we have one thats all organic, free range cage free, eggs. organic grass fed beef and organic milk, all local stuff to and i'm all for supporting my local farmers. i swear its 100 times better than what you find in the grocery store. I can't wait until the spring.

 

[andrew732]

Egg yolks are crucial for biotin/ amino synthesis, and of course cholesterol transortation to the testes which relays to testosterone production. Remember cholesterol is crucial for testosterone for testosterone production.