Nutrition Eating Plan

Kentified · 04-25-2006, 03:12 PM

Does anyone know of or know a site that has a good eating plan for building muscle mass? I'm training for a tournament and would like to put on about 5-10 pounds of muscle, also if anyone knows any good stretching sites that'd be a big help too.

lwbfl · 04-25-2006, 06:13 PM

Yep, sure do. Go to the training and nutrition section here at fightforum and there is more than enough info for you there.

IrishLaoch · 04-25-2006, 06:55 PM

Dont get a 'plan'. Make a new lifestyles. I mean eat 1g of protein per pound of muscle on you right now. Meats, nuts, oatmeal, eggs, milk...the list goes on. Read the ingredient labels and find some protein. Make it a habit.

If you need help getting the protein buy some protein shakes. I use optimum nutrition because it tastes good and gives you 25g of protein in one glass. Just because your eatin 'growin food' doesnt meen you shouldnt eat your greens either. Bananas, salad, apples and the like will put muscle on too. Eating if 75% of the equation, but you need to know how to lift too...

Post your training schedule, and record what you eat some day and post it up here. Some people much more knowledgable then myself can give you suggestions

DrumzCT · 04-25-2006, 08:03 PM

Today I had myself some plain chicken breast and a spinach salad.

Good eatin'

IrishLaoch · 04-25-2006, 08:10 PM

I like chicken breast. Put some Worcestershire sauce on it when its half cooked, and shove it down. Doesn't taste too bad. Tastes even better with a protein shake

Kentified · 04-25-2006, 10:59 PM

A couple of months ago I was eating plain oatmeal or eggs for breakfast, protein shake and some kind of fruit or salad for lunch and 1-2 boneless skinless chicken breasts with a vegetable for dinner and then usually a bowl of salad for a late snack, it worked good and I lost weight which is what I wanted then but now that I have most of the fat I wanted gone I'm looking to put on some muscle mass.

IrishLaoch · 04-27-2006, 06:41 PM

Add another meal in man. In between lunch and dinner add something small in, like some peanuts and a glass of milk. Eat before bed too, especially protein. Go hard core and eat a pint of ben and jerrys every night

sitnspin · 04-27-2006, 07:06 PM

All that dairy makes it hard to do cardio the next day. I imagine you were joking anyway, about the ice cream, but it's worth saying that that much sugar and dairy is going to be really counterproductive to your workouts.

IrishLaoch · 04-27-2006, 07:29 PM

Ha...Ya it was a joke. But you should eat some protein before bed(that part wasnt a joke)

DrumzCT · 04-27-2006, 09:49 PM

I noticed beef jerky is pretty high protein and low fat. There is alot of sodium though, is high sodium bad? I'm pretty clueless on that.

ChuckLidellFan · 04-27-2006, 10:38 PM

i wouldnt know about the sodium either, but i heard beef jerkey is good to eat if you want alot of protein. I have put on about 3 pounds of muscle since i have been taking Whey protein Supplement. i take it when i wake up with breakfast,right after my workouit with food, and then before bed with a peanut butter sandwich. I eat huge meals and a little in between my lunch and dinner. I also take my whey protein before i workout. This has helped me out, but i guess you should try your own things and see what you benefeit from the most.

mepersoner · 04-28-2006, 04:20 AM

Eat protein, avoid fat and sugars. That's pretty much what I do.

Oh, and alcohol, avoid alcohol. I unfortunately am not so good at that one.

Kentified · 04-29-2006, 02:45 PM

Isn't peanut butter loaded with fat?

sitnspin · 04-29-2006, 03:14 PM

Yep. Almonds and walnuts are actually better for you than peanuts. Couture snacks on them all day between meals.

mepersoner · 04-29-2006, 07:32 PM

Quote:

Originally Posted by Kentified

Isn't peanut butter loaded with fat?

If a person eats peanut butter, it's best to eat all natural (and I even get low fat) peanut butter, and then some people (like me) poor out the oil. That makes it hard as heck to spread though.

lwbfl · 04-29-2006, 08:54 PM

Regular peanut butter is just Crisco with peanuts and salt added. Natural is just the peanuts and salt. The oil is peanut oil which is good for you anyway (EFA). If you stir the oil in, it makes the "spread" easier to spread. On the sodium side, yes it's bad because high sodium causes hypertension (high blood pressure). Combine that with high intesity workouts and wham!

IrishLaoch · 04-29-2006, 10:53 PM

Sodium i heard was good(forget where). Supposivly is holds more water in your body almost like creatine. BUT you must drink much more water to make sure you are as hydrated as normal....can anyone back that up or label it myth for me?

lwbfl · 04-30-2006, 09:55 AM

I'll call that a myth for sure, google hypertension.

SmashingMachine · 05-12-2006, 10:11 PM

Quote:

Originally Posted by Kentified

Isn't peanut butter loaded with fat?

Yes, but it's the good fat. You want peanut butter in your diet almost daily. It's good for your heart. But it is high in calories. So, only take a couple tablespoons at a time.

SmashingMachine · 05-12-2006, 10:14 PM

Quote:

Originally Posted by IrishLaoch

Sodium i heard was good(forget where). Supposivly is holds more water in your body almost like creatine. BUT you must drink much more water to make sure you are as hydrated as normal....can anyone back that up or label it myth for me?

Sodium increases your blood pressure by causing your blood vessels to constrict. It also causes your body to retain water. Goggle sodium intake or consumption for the correct daily intake. I think it is between 1500-2500 mg a day, but again, I'm not sure.