[mrpopadoplois]

Hey, so i have the toughest time putting on muscle. I don't have money to invest in powders and other supplements so im sticking to natural foods. What is ideal foods/meals before and after a workout. And what about shakes, how should i incorporate them into my diet and what should they consist of.

[CrusaderMuscle]

Use complex carbs (fruits, whole grain breads, whole grain pasta, oatmeal, etc.) before a workout with one scoop of whey protein powder. Use simple fast-digesting carbs (white breads, white pasta, sugary sports drink, but not soda) after a workout with 2 scoops of whey protein powder. You can get a large container (about 4 1/2 lbs) of whey powder for under $40.

[TheWall]

Can we get a little more info? Age, Weight, Height, Time Training... just basics and I will try to help as much as possible. Thanks

[mrpopadoplois]

18, 145lbs I am 5'9" i have been lifting on and off for 2 years im just now starting again, from scratch after 3 months of doing nothing

[TheWall]

You honestly could afford to pack on a few extra calories, you seem pretty lean. If you are looking to bulk, do it wisely. Include alot of complex carbs into your diet, but some simple carbs also. Complex are best pre-workout *As Crusader Stated* and simple carbs post workout. Eat ALOT of protein, space it out over 5-6-7 meals a day, or try to eat every 2-3 hours. Eat a large serving of protein before bed also because that is when your body uses the most, repairing you muscles. You will have to see how your body reacts to different foods and different combinations of food. Also read up on basic dieting stratagies. Such as:

The Lean Mass Diet

Don't worry about eating to much fat, just make sure you arn't eating 7 servings of red meat a day and you should be fine. Make sure you have some variation to your diet and it wouldn't hurt to invest in a tub of protein, or save up for one. Hell, christmas is right around the corner, I'm sure someone loves you enough to spend the money on you.

Good Luck
The Wall

[Thomas_Rivera]

Originally Posted by mrpopadoplois

Hey, so i have the toughest time putting on muscle. I don't have money to invest in powders and other supplements so im sticking to natural foods. What is ideal foods/meals before and after a workout. And what about shakes, how should i incorporate them into my diet and what should they consist of.

Post your diet.

A good place to start your diet would be at least 1 gram of protein per a pound you weight. Around 60 percent of your calories from carbs and around 20 from good fats.

I think GNC is having a large sale on protein. I got ON 100 percent whey (DELICIOUS STRAWBERRY) for 34 dollars, it was 5 pounds (80 servings, 24 grams per a serving) very good deal, and with their gold card its another 20 percent off the begginng of each month.

Just post your diet, I/someone else will come around and help you make changes to start putting on that mass.

[mrpopadoplois]

alright ill do that. I also have 6 jugs of muscle milk. What should i do to my oatmeal in the morning? Peanut butter, skim milk, egg whites?

[Thomas_Rivera]

That all depends on how much food you need to eat, you would need a combination of fat, protein and carbs. In the morning I eat around 6-8 eggwhites, 1-2 of the yolks, skim milk, oatmeal or whole wheat bread. But it all depends on what you need indiviudally.