View Full Version : List some staples for lean muscle gain

07-11-2004, 05:27 PM
Im not looking for an in depth confusing diet plan. Just keep it simple. Need to build lean muscle. What do I eat alot of? For instance, tuna on whole wheat...ect


07-11-2004, 06:00 PM
Complex carbs(All wholeweat/brown stuff, wholewheat bread, pasta, paotatoes, brown rice etx, i was gonna say if its brown eat it, but i remember what my dog did in the garden earlier and had second thoughts!).

Baked Potato (3.5 oz broiled) 21 grams
Rice (white) 2/3 cup cooked 31 grams
Plain Oatmeal cup dry 27 grams
Grits cup dry 31 grams
Plain Pasta (semolina) 1 cup cooked 44 grams
Corn (fresh or frozen) cup cooked 31 grams
Cream of Rice cup dry 38 grams
Sweet Potato (4 oz) 28 grams
Peas (fresh or frozen) cup cooked 12 grams
Rice (brown) 2/3 cup cooked 30 grams

FIBROUS CARBS(10-oz servings)-
Asparagus 5 grams
Yellow Squash 12 grams
Broccoli 17 grams
Green Beans 23 grams
Cabbage 6 grams
Cauliflower 12 grams
Celery 6 grams
Cucumber 7 grams
Mushrooms 6 grams
Lettuce 7 grams
Red or Green Peppers 15 grams
Tomato 5 grams
Pinach 3 grams
Zucchini 13 grams

Apple 15 grams
Banana (6 oz) 27 grams
Cantaloupe 25 grams
Grapes (1 cup) 14 grams
Strawberries 1 cup 9 grams
Grapefruit (1/2) 12 grams
Orange (1) 15 grams
Tangerine (1) 9 grams

Chicken Breast (3.5 oz broiled) 33 grams
White Fish (3.5 oz broiled) 31 grams
Tuna Fish (Spring water) 3.5 oz 35 grams
Halibut (3.5 oz broiled) 31 grams
Turkey Breast (3.5 oz broiled) 28 grams
Cod (3.5 oz broiled) 31 grams
Whey Protein Powder (2 scoops) 22 grams
Round Steak (3.5oz Broiled) 33 grams
10 Egg Whites 35 grams
Top Sirloin (4 oz) 35 grams

I either got that from here or hardcorebodybuildingontheweb but its a basic list that helped me.

But loads of tuna and eggs, avoid most fats as most of your daily fat intake should be from monounsaturated fats(olive oil, flax oil, certain nuts, fish oil).

Go for about 3800 calories a day, your bodyweight(Ibs) in protein (eg BW 200Ibs=200g protein) although i like to go a bit over just in case. I cant eat that much protein though so i have a whey/casein blend shake a few times a day to help.

Eat a lot and eat clean!

07-11-2004, 07:28 PM
Get some cottage cheese and some of the lower fat cheeses aswell.

07-12-2004, 03:36 AM
Thanks for the list. :study:

07-12-2004, 09:43 AM
Maintenance calories + 200-300.

Low glycemic load per meal. that means you can have a cookie as long as it's between meals and not at the end of a huge plate of pasta.