[bbakerw0720]

im 15 5"10 214 lbs. and all i want to gain is muscle for football just more lean muscle any1 have ne suggestions of what to eat

[chrispghmuscle]

Protein:
• Tuna or most any fish.
• Cottage cheese.
• Eggs (especially the whites).
• Chicken breast (boneless skinless).
• Turkey breast (boneless skinless).
• Lean beef.
• Low fat or no fat cheese.
• Low fat pork.
• Milk protein isolate.
• Whey protein.
• Soy protein.
• Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

Carbohydrates:
• Sweet potatoes.
• Oat meal, oat bran, oat bran cereal (i.e. cheerios).
• Bran cereal.
• Brown rice.
• Wheat bread (try to limit to 2 slices per day).
• Beans.
• Low fat popcorn (low fat butter spray makes this a delicacy).
• Fruits (limit to 2-3 servings per day).
• Malto dextrin (during workout).
• Dextrose (during workout)
• Vegetables.
• Stay away from refined grains and anything that says "enriched" or "high fructose corn syrup" on the label!

Fat:
• Omega 3 capsules (i.e. fish oil capsules).
• Flax seed oil.
• Primrose oil.
• Borage oil.
• Olive oil.
• Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
• Egg yolks.
• Fish (salmon especially).
• All other fat should come as a by-product of your carbohydrate and protein intake.

[chrispghmuscle]

Read this and apply:

Yes all clean. Do not set a bodyweight goal without setting a body fat goal too. Otherwise you focus too much on the number and gain fat in order to reach your goal.

Make a definitive goal and also state when you want to achieve it. This goal should be realistic to build your confidence and as you proceed your goals can become more of a stretch and they will push you instead of depress you.

Start by tracking everything you eat/drink for an 5-7 days. Take the average of your total calories, grams of protein, carbs, and fat. This is your baseline and is very important.

From here increase your calories by 500/day. This is your target caloric intake.

You want 1g/lb of bodyweight. No more, no less.

You want simple carbs when you first wake up and after your workout. The rest of the day you want complex carbohydrates.

Your total caloric breakdown should be 50-60% carbs, 20-30% fat, and 1/lb of bodyweight for protein.

You want 7-8 meals/day. This greatly increases absorption. Cook your meals in advance and it would be very helpful if you can afford it to purchase a rice cooker. Stick to fresh/frozen foods when possible. (try to avoid canned products).

Fat should come primarily from unsaturated sources.

Buy a few (1) gallon jugs of water. You want to consume 1 gallon/day. This may seem like a lot but its not.

Good foods are:

Protein: round steak, salmon, tuna, chicken breast, turkey, milk, and whey protein.

Carbs: oatmeal, sweet potatoes, yams, whole grain pasta brown rice, fruits.

Fat: Olive oil, unsalted almonds, flax seed oil.

Vegetables can and should be sprinkled throughout your diet. I like broccoli and asparagus best.

Calories per gram:

Protein: 4
Carbs: 4
Fat: 9
Alcohol: 7

You should avoid alcohol as it reduces protein synthesis and dehydrates you.

For the next 4-5 years forget steroids even exist.
As far as supplements:

Don't buy Muscletech. A good supplement stack is:

Creatine Monohydrate, whey protein, flax seed oil, bcaa's and a general multi-vitamin.

Get your body fat determined and take measurements of your body. Also take monthly pictures in a variety of poses. This is one thing many of us forgot to do and greatly regret.

Get some of your favorite quotes and keep them around your room. Check out some of our pics/vids and use them for motivation. If you are having problems don't quit or get depressed you can come to the dungeon for support.
__________________
What do you live for?

What would you attempt to do if you knew you would not fail? - Dr. Robert Schuller

It's the hardest thing in the world to believe in something but if you do it's a miracle. - Steve Prefontaine

To give anything less than your best is to sacrifice the gift. - Steve Prefontaine

You cannot buy intensity in a pill or a syringe. - Layne Norton

[Mighty Might]

nice post man

[ibanezman88]

chris, you got some nice posts there bud

question, doesn't enriched just mean that they added stuff to it which are not natural?

[chrispghmuscle]

Originally Posted by ibanezman88

chris, you got some nice posts there bud

question, doesn't enriched just mean that they added stuff to it which are not natural?

I didnt know the exact answer for all those of you playing at home, so I searched on it and what I found is below.

..."The term "enriched" is especially misleading when looking at the final product. Such a term readily invokes the impression and visceral response that any food that is deliberately enriched must truly be an especially good food to eat.

In fact, so much is taken out of the grain products in the first place that the subsequent addition of some vitamins and minerals to those products barely mitigates their loss when they were initially removed from the grain. To use an analogy, if a robber takes the last ten dollars out of your wallet, you've definitely been acutely and totally depleted of your immediate financial resources. However, if that robber became suddenly sympathetic to your acute financial deficit and decided to return to you one dollar, it is not likely that you would consider yourself "enriched." Rather, you would just consider yourself a little bit less massively depleted of your money. And so it is with grains and modern food processing. Enrichment really only means slightly less massively depleted."...

[Freak]

Originally Posted by Mighty Might

nice post man

Thanks!

[king james]

think il have to copy and paste this one lol thx