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Thread: List some staples for lean muscle gain

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  1. #1
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    List some staples for lean muscle gain

    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

    Thanks
    Last edited by mailman21108; 07-12-2004 at 03:34 AM.

  2. #2
    Banned Jezmason's Avatar
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    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!).


    COMPLEX CARBS-
    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

    SIMPLE CARBS-
    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

    PROTEIN-
    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!

  3. #3
    Banned Jezmason's Avatar
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    Get some cottage cheese and some of the lower fat cheeses aswell.

  4. #4
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    Thanks for the list.

  5. #5
    Senior Member hemants's Avatar
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    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.
    If the only thing you are holding is a hammer, everything looks like a nail.

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