On Gaining Lean Muscle Mass
To be honest, I'm one of those guys that for a long time had trouble gaining weight. And by gaining weight, I'm of course referring to gaining proper, lean, muscle mass.
Over the last two years, however, I have been able to slowly pack on roughly 15 pounds -- a huge step for a moderately lanky guy like myself.
My secret? It's not a secret at all. Chances are, you've heard of a similar -- if not the same -- nutritional plan.
Generally speaking, I try to eat at least six times a day, or at least every three hours. I lift weights at lunch every weekday (and eat lunch as I work at my desk when I return). I attempt to consume one gram of protein per pound of body weight, and I enjoy a bowl of cereal before I go to bed.
That said, some of the guys at my office were aghast when they found out I consume -- although I don't always succeed -- around 170-190 grams of protein per day, about five days a week.
But in actuality, it's not that hard.
Here's how I accomplished consuming 189 grams of protein throughout my day today:
- 1 Detour Deluxe Whey Protein Energy Bar, lower sugar caramel peanut (30 grams)
- 2 turkey sandwiches with two slices each (22 grams total)
- 2 Optimum 100% Whey Protein shakes, one before and after my workout (96 grams total + at least 18 grams from the milk)
- 1 chicken breast (23 grams)
Bingo. 189 grams. Piece of cake.
Anyone on a similar plan? A better plan?
December 2, 2008 at 4:02 PM
I'm liking your blog, btw. So far everything in here is accurate and blogged with a level of subjective-ness.
Those detour bars get spendy! I prefer about a cup of egg whites mixed with two whole eggs for a whopping 32g(is my math right? 1/4 cup of egg white = 6g of protien, 2 large eggs = ~12g protien) of protien! You're also getting Vitamin D here as well, among some other essentials. However, most people can't choke down that many eggs in a sitting.
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