Final draft of muscle mass diet

[inapsine]

Breakfast: Cereal with semi milk and flax seed, (11 grams protein 275 calories), yogurt 8 grams protein (104 calories) orange juice (3 grams protein 130 calories.) 509 calories 22 grams of protein. Cod liver oil tablet

Morning food: Sandwich (brown) with big meat source (25 grams of protein 320 calories) fruit 50 calories

Lunch: pasta (brown) with more meat source (25 grams of protein 320 calories)

Afternoon: Pre workout 2 peanut butter rice cakes fruit (4 grams of protein 210 calories) egg whites 100grams total 11.2 grams protein 36 calories

Post workout: protein shake 23 grams of protein 112 calories, fruit 2 protein? (162 calories total) sugary cereal 187 calories and 6.4 grams protein

Depending 100g egg whites and nuts

Dinner: Solid meal around 600 calories 20 protein + fruit of dessert netting 4g protein. 50 calories)

Before bed: casein protein shake 26 grams 112 calories

Will get 5 portions of fruit n veg too

180 grams of protein and 2700 calories

any views on this

[swanso5]

- take flaxseed from meal 1 and add to meal 2, same with cod liver oil...why not fish oil? i think it's better than both of them but doesnlt really matter

- add fruit to meal 3

- no fruit after workout, have it all in the meals before you train

post training window - immediately follwing wts have shake and cerial...within the next hr you want a med carb source (brown rice/bread/pasta), solid protein and veggies..no nuts here as fats slow digestion and you want the complete oppostie here

- no fruit again

- add veggies to all meals that don't have it besides breakfast and immediate post meal

[SarahPT]

I agree on not having the fruit post workout. Have it earlier. Fruits converts to liver glycogen for energy, not replenishing the muscle glycogen that you need post workout.

Good plan overall.