How is my diet for building muscle?

January 20th, 2008 | by Jared |
build muscle diet
Merat T asked:


This is my diet im following to build muscle and shape up:

Breakfast:
porridge oats with soy milk, 1 portion of chopped fruit, 1 tablespoon of seed butter and 2 egg whites
1 multi vitamin tablet
1 glucosimine tablet
1 fish oil capsule
Snack:
Tin of mackeral/sadrines/salmon
1 banana

Lunch:
Mixed vegtables and a tin of Mackeral/sardines
or
Sardines/mackeral/tuna wrap with salad (wholemeal wrap)

Snack:
Tin of mackeral/sardines
1 medium carrot
1 medium Celery Stick

Dinner:
Vegtables and meat (chicken, lamb, offal) and maybye a portion of basmati rice

Before Bed:
Cottage cheese/quark

Im also going to drink 1.5 liters of water throughout the day
I am also doing weights 3 times a week and martial arts 3 times a week. I do cardio as well to keep my fitness up

  1. 3 Responses to “How is my diet for building muscle?”

  2. By Bob H on Jan 22, 2008 | Reply

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  4. By James M on Jan 28, 2008 | Reply

    I’ve been eating a similar diet for about 8 weeks now - heavy in meat and vegetables, with a few egg whites, and a protein bar on workout days. Like you, I’m trying to build muscle and lose fat. I’ve lost about 10 pounds (almost 5 kgs), but I don’t seem to have gained any real muscle (though it is, I guess, still quite early).

    Having done a lot of research over the past few days, I think we’re both making the same mistake: not enough carbohydrates. I’ve read in a number of places that you need to be consuming about 300 - 500 more calories than your body will naturally burn each day to gain muscle mass (which is probably around 2600 - 3000 in total, depending on your current size), and it’s best to consume the calories as carbohydrates, rather than fats.

    I know that bananas and oats contain some carbohydrates, but it doesn’t look to me as if you’re getting nearly enough. I’d definitely recommend eating the basmati rice, and also the wrap instead of just the vegetables. Even then, I wonder whether that’s enough - especially given that you seem to be a reasonably active person.

    Anyway, I’m no expert, but I have been reading a lot, and that’s what I recommend.

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