Muscle Gain diet - Protein or Calories?

[Jack]

Hello there, I have a question concerning gaining weight in muscle and what dietry intake exactly is needed

 

I make sure I have a good protein intake, alongside a reasnoble amount of carbohydrates and water, but I have heard time to time that to gain weight you need to increase caloric intake so that you have excess calories. However, I would like to know how necessary lots of calories is, how important eating the most healthy sort of calory is, and if the excess calories will just convert to energy, if not used then fat. Help me out here?

 

Ouss

 

 

 

[YODA]

Hi

 

Get yourself a big pack of paper, a fresh ink cartridge for your printer - then go to this website & get stuck in!

 

https://www.cyberpump.com

 

Read & print everything about H.I.T - It ROCKS!

 

 

[Jack]

Wow, I must have just spend over half an hour reading that ENTIRE FAQ section.. that was so helpful Yoda, thank you very very much for such a great link

[kicker]

well I was looking at some sites and I ran into this link it's very interesting and useful

 

http://www.geocities.com/Colosseum/Field/4992/weights.html

 

I also found out it has the same link as YODA gave

 

 

[KickChick]

The most important part of building muscle is eating the right food.

 

So here is a good example of the type of a grocery shopping list tha t you should have.

 

 

 

Proteins

 

Boneless, Skinless Chicken Breast

 

Tuna (water packed)

 

Fish (salmon, seabass, halibut)

 

Shrimp

 

Extra Lean Ground Beef or Ground Round (92-96%)

 

Protein Powder

 

Egg Whites or Eggs

 

Ribeye Steaks or Roast

 

Top Round Steaks or Roast (aka Stew Meat, London

 

Broil, Stir Fry)

 

Top Sirloin (aka Sirloin Top Butt)

 

Beef Tenderloin (aka Filet, Filet Mignon)

 

Top Loin (NY Strip Steak)

 

Flank Steak (Sir Fry, Fajita)

 

Eye of Round (Cube Meat, Stew Meat, Bottom Round ,

 

96% LeandGround Round)

 

Ground turkey, Turkey Breast Slices or cutlets (fresh

 

meat, not deli cuts)

 

Complex Carbs

 

Oatmeal (Old Fashioned or Quick Oats)

 

Sweet Potatoes (Yams)

 

Beans (pinto, black, kidney)

 

Oat Bran Cereal

 

Brown Rice

 

Farina (Cream of Wheat)

 

Multigrain Hot Cereal

 

Pasta

 

Rice (white, jasmine, basmati, Arborio, wild)

 

Potatoes (red, baking, new)

 

Fibrous Carbs

 

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)

 

Broccoli

 

Asparagus

 

String Beans

 

Spinach

 

Bell Peppers

 

Brussels Sprouts

 

Cauliflower

 

Celery

 

Other Produce & Fruits

 

Cucumber

 

Green or Red Pepper

 

Onions

 

Garlic

 

Tomatoes

 

Zucchini

 

Fruit (if acceptable on diet): bananas,apples, grapefruit, peaches,strawberries,

 

blueberries, raspberries

 

Lemons or Limes

 

Healthy Fats

 

Natural Style Peanut Butter

 

Olive Oil or Safflower Oil

 

Nuts (peanuts, almonds

 

Flaxseed Oil

 

Dairy & Eggs

 

Low-fat cottage cheese

 

Eggs

 

Low or Non-Fat Milk

 

Beverages

 

Bottled Water

 

Diet Soda

 

Crystal Light

 

Condiments & Misc.

 

Fat Free Mayonnaise

 

Reduced Sodium Soy Sauce

 

Reduced Sodium Teriyaki Sauce

 

Balsamic Vinegar

 

Salsa

 

Chili powder

 

Mrs. Dash

 

Steak Sauce

 

Sugar Free Maple Syrup

 

Chili Paste

 

Mustard

 

Extracts (vanilla, almond, etc

 

Low Sodium beef or chicken broth

 

Plain or reduced sodium tomatoes sauce, puree, paste)

[Jack]

Ooh - helpful ressurection Deby, thank you.