Quote Originally Posted by Tom Mutaffis View Post
In order to build muscle and gain strength without putting on a lot of weight you would want to eat at your maintenance calorie level while making good food choices. Without knowing more about you I would estimate that your maintenance calorie number is probably between 2,500 and 3,000 calories per day.

Here is an example diet template:

GWilly's Diet Program:

Early Morning / Pre-Workout:
- Banana (Or other piece of fruit).

Breakfast / Post-Workout:
- Opticen Shake or Nitrean Shake blended with Cooked Oatmeal

Snack:
- Fat Free Greek Yogurt or Novus Bar
- Results

Lunch:
- Meat (chicken, beef, fish, etc.)
- Choice of Sweet Potato, Baked Potato, Vegetables, Brown Rice, Pasta.

Snack:
- Natural Peanut Butter Sandwich on Whole Wheat Bread

Dinner:
- Meat (chicken, beef, fish, etc.)
- Baked Potato, Wheat Pasta, Vegetables, or Brown Rice

Bedtime:
- Fat Free Cottage Cheese or Can / Packet of Tuna Fish.

Additional:

Fluids:
- Drink 1-2 glasses of water with each meal to ensure that you are adequately hydrated.
- Stay away from anything with high fructose corn syrup (soda, poweraid, etc.).
- If you want to drink Gatorade that is OK but mix it 50/50 with water.
- Fruit juice is alright in moderation as long as it is 100% juice (preferably not from concentrate).

Snacks:
- Additional options include a handful of almonds for afternoon snack or packet of tuna.


Please let me know what you think of this program and I can customize things for your specific needs and food preferences.
Thanks for helping me out Tom. I will definately use this to my advantage! Also, I didn't know powerade was bad for you... I drink a 32oz bottle of it every day after football practice. I guess I should quit that then.

Again, thank you so much!