Nutrition for building muscle mass?

[andyt1992]

Have jist startedgoing to the gym with the aim of building some lean muscl, had a review yesterday and not sure about the nutrition he advised. He said 5 meals a day spread out as much as possiblewith this as the plan:
Breakfast: cereal
Mid morning: fruit/shake
Dinner: green meal
Mid afternoon/pre training: fruit/shake
Tea: green meal

Green meals he said were meals with lots of veg like stir fry etc.

But doesnt seem like a lot and like theres any protein straight after training? Any opinions?

[Ian_Appleton]

I'm not expert but there doesn't seem to be much protein in there; I try to eat protein 2-2.5 hours before each session (e.g. eggs, tuna, chicken, cottage cheese) and then a protein shake immediately after training with a small protein meal 1 hour after the session. Some people take shakes before and after training but I do te meal before to keep the costs of my shakes down.

Hope this helps?

[Bateman]

Thinking you need to post your routine and diet then we can get a better idea, whats your goals ?

[Evzy]

If your plan is to add muscle, thats an awful plan unless it includes masses of protein shakes etc. You should be having one quality piece of protein with every meal, supplemented with shakes as well depending on your plans. I use Soya protein, Whey Isolate and a nighttime Casein mix to supplement my diet to be honest.

[andyt1992]

Yeah seemed a bit weird to me too. Ill ask the trainer at the gym tonight seeve his missed somethin and ill post my weights plan he gave me tonight see what u all reckon? Cheers for the feedback.

[Dragunov]

I'm guessing he means include a protein source with your 'green meal' like Chicken & Veg stir fry. Lots of vegetables but with a protein source. I find it hard to believe any credible trainer with nutritional knowledge wouldn't advise eating lean meats or fish. (I know it's possible to gain muscle without eating meat before the vegetarians kick off)

Evzy, have you read about Soy protein and estrogen? That's always put me off trying it.

[andyt1992]

Suppose he coulda been assumin it was common knowledge was just a bit weird how he didnt mention it

[Bateman]

Suppose he coulda been assumin it was common knowledge was just a bit weird how he didnt mention it

I am running about 3-4 shakes a day , some peanut butter , a big chicken salad at lunch and an egg white omelette at about 6 with some eudos oils. I am getting good gains off of that. I have 2 scoops in the morning, 300,l of water and a scoop of natuaral peanut buteer, 50 - 100 gms.. that takes me upto lunch...

get yourself some good Whey, Gaspari do a nice one. Maybe get some biltong as a snack ... like i mentioned, depends what you want to achieve

[Evzy]

Evzy, have you read about Soy protein and estrogen? That's always put me off trying it.

Must admit I haven't, don't be telling me bad things now I just got a kilo of it lol !! To be honest, its a bit rubbish mixing compared to Whey, I so far have tended to use it as one scoop Soya one scoop Whey at the same time just to get a better texture, having similar problems with the Casein one I got - if you stick it in a blender - what comes out is just pure evil to consume - like fluffy ice cream that you can almost chew, end up having to water it down to death to get it down me, though doesnt taste too bad.

[Dragunov]

Lol I'm sure you wont grow tits from one scoop a day. Might be worth looking into buying a blend if the mixing's becoming an issue. There are a fair few on the market now that include Whey Isolate, Casein, Egg Albumin and Soy and the prices aren't too crazy.