Lean Mass Plan - Any Advice?

[Geordie_John]

Hi All!

First post here, hope you're all well

Im trying to lose and increase lean muscle - a difficult balance but Im trying!

Current meal plan is based aorund the following:

On Waking: 2 scoops whey protein

Breakfast: 4 egg whites, two whole eggs, 40g oats + blueberries

Snack: 300g low fat cottage cheese + 6 x oatcakes

Dinner: Chicken salad

Snack: Wholemeal chicken salad wrap

Pre work-out: 1 scoop whey protein + creatine+glutamine

Post work-out: 2 scoops whey protein + carb replenishment drink

Tea: Chicken or fish + noodles or sweet potato + veg

Pre Bed: 30g Casein protein

I doing boxing training (sparring + circuits) three times per week, and weight training four times per week.

Any tips?

[cassiegose]

Hi,

Your plan actually looks pretty darn good. You could add a few more veggies in but otherwise your plan looks good.

Advice for building muscle while loosing fat. It is a VERY hard to lose and gain at the same time. best advice is to lift as hard and heavy as possible and eat around maintainence while keeping food as clean as you possibly can.

Cassie

[Boss Man]

On Waking: 2 scoops whey protein

Breakfast: 4 egg whites, two whole eggs, 40g oats + blueberries

(Give the Blueberries 10-15 minutes to digest, so they are less impeded by other foods. One concern I'd have os the protein on waking then the Protein for Breakfast. You're getting around 26g Protein with Breakfast, and potentially about 40-50 with your powder, depnding on the amount per scoop. I feel you wouldn't need this much Protein in a period of roughly 1 hour, assuming the Breakfast occurs after the morning ritual so to speak)

Snack: 300g low fat cottage cheese + 6 x oatcakes

(You could go for Low Fat Cheese. It has more good Fat and a better Protein level, in a gram for gram comparison with Cottage Cheese.)

Dinner: Chicken salad

Snack: Wholemeal chicken salad wrap

Pre work-out: 1 scoop whey protein + creatine+glutamine

Post work-out: 2 scoops whey protein + carb replenishment drink

(I don't think you need this much protein around workouts. Some argue for it before workouts. Possible things could include Arginine increasing Vasodilation of Bloodvessels, by Creating NO, which would increase Oxygen to Muscles and reduce Lactic Acid creation during Glycolysis, (Glucose and Glycogen conversion to Pyruate.

Also the Tryptophan and Phenylalanine content could increase Seratonin release as well. plus Glutamine can act as a Neurotransmitter, influencing Hormones created as a result of Hypothalamic action.

I believe this has merit, but I don't do it, because I feel Protein is a repair and / or growth substance, so why take shakes before a workout, when you're breaking down muscle fibres, which is counterproductive to the actions of a Protein supplement?

That's thoughts. I would personally say if you're doing the Protein thing before workouts, have half the amount afterwards, because you won't be using all the combined amount that you consume within that 45-90 minute period, (however long you take), that your workouts last.

Creatine will be okay, as will Glutamine. If you're someone with a body composition, erring more on the fat than muscle side, you may find Creatine gives you poor results, but if you're already quite lean and solid composition wise, it should yield better performance for you.)

Tea: Chicken or fish + noodles or sweet potato + veg

Pre Bed: 30g Casein protein

[Geordie_John]

Thanks guys, much appreciated