Eating Tips For Gaining Mass?

[beefcake]

k here it is..... i already know majority of the replies to this are gonna ask....like whats my BMR, how much protein carbs calories and fat do i consume in the average day. well i know what my bmr is but it doesn't matter because i am on my feet all day burning calories like its cool, and how many calories do i burn in the gym, only god could answer that question with his calculation as too how intense my workout was that day. What im looking for with this thread is any advice on how to force down some extra carbs throughout the day. my protein intake is where it should be and then some. i eat enough fat too, just not enough carbs. just tryin to up my carbs here nothin major.my genetics are quite ecto-morph like but over the years i have transformed my body into a meso, but currently im on a platau from hell, so any advice is greatly appreciated, please no bs tho thanx

[gymBum]

Originally Posted by beefcake

but currently im on a platau from hell, so any advice is greatly appreciated, please no bs tho thanx

When I hear plateau I immediately think about the workout. Make sure you are switching your workout around so that you are constantly challenging your muscles and they are not adapted to your workout. This will keep your gains going and muscles building. You may already know all this though and I will get back with more about your carb intake.

Peace
John

[beefcake]

i appreciate it

[ZiR RED]

If you aren't drinking enough water, than start. Not only does water aid in digestion but you also need it to store carbs (4ml/gram) so make sure you are drinking enough. I dont know your size or requirements, but I try for 3 gallons a day (4 during the summer).
Secondly, you should base your major carb intake around breakfast, pre and post workout. For me, its around 75 grams at breakfast, 50 grams next meal, 75 grams per workout, sipping on around 100 grams of dextrose mixed with 75 grams of whey isolate during/post workout, then around another 100 grams of carbs in my whole food post workout meal. Another 50 gram carb meal after that, then my before bed meal is protein and omega-3 rich fats.

br

[beefcake]

interesting fact about the water, i definantly don't drink as much as i should be. one more question....when you say 75 grams of carbs per meal are you talking just complex or is it a combo of both? and do you have any personal favorites or recommendations as to what exactly to eat for carbs, i try to get creative with it ya know.....im sure you know how eating the same thing all the time gets old. thanx alot

[ZiR RED]

Tove is right, though water passes through your stomach so fast that I don't see a point to constricting consumption 30 minutes before eating.

Beef Cake: Here's an example of my daily diet when Im trying to gain size on a workout day.

meal 1: 1.5 cups oats, 12 eggwhites, 4oz turkey (75 grams carbs, 75 grams protein, 8 grams fat)
meal 2: can of kidney beans, steamed broccoli, 12oz chicken (50 grams carbs, 80 grams protein, 4 grams of fat)
meal 3: (pre workout) 2 cans tuna, 6 pieces wheat toast, serving of hummus (75 grams protein, 90 grams carbs, 8 grams fat)
during workout I sip 45 grams of bcaa's mixed with 60 grams of dextrose (45 protein, 45 carbs)
post workout: whey protein isolate, waxy maize starch (75 protein, 80 carbs)
post workout
meal 5: 12oz chicken breast, 1 can kidney beans, 1 serving wheat pasta, 1 cup sauce (90 grams protein, 100 grams carbs, 8 grams fat)
meal 6: pre-bed: calcium casienate protien, flax meal, almonds (75 protein, 3 carbs, 30 fat)

that was today

[big g]

zir red sometimes because of my busy day i have to consume a lot water at once so my stomach is almost full before a meal

[beefcake]

thanx for all the help everybody and zir red for posting your meal plan. one question though, what is waxy maize starch and does it make your shakes taste like shit?

[ZiR RED]

Its just a fast acting complex carb, much like malto-dextrin. And it adds a chalky-ness to your shakes.

[gymBum]

About Drinking Water During Meals