A 30 Day meal and recipe program for building muscle

  • MichaelAdam

    Posts: 9

    Sep 11, 2015 7:24 AM GMT
    I am getting back to the gym after a long illness and 35 pound weight loss of weight. I am totally out of imagination for recipes and what to eat when and what to buy at the store! I am totally at a loss and would appreciate any help I can get!

    Mike
    sausser@ywc.com
  • Posted by a hidden member.
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    Sep 11, 2015 5:07 PM GMT
    Gregg Avedon's Muscle Chow is a pretty good source of meal plans and recipes. It even has a recipe for chicken salad.
  • Destinharbor

    Posts: 4435

    Sep 11, 2015 7:07 PM GMT
    Don't try to gain weight. All you'll do is gain fat. Just eat healthy, minimally processed foods with starches and fats mostly consumed early in the day. Keep your protein intake sufficient to grow muscle and use a good protein powder (non-fat--read the label!) after your workout. Your profile says you're 6'2" and 180 lbs. You don't need that 35lbs back unless it is muscle.
  • Oceans_of_Flo...

    Posts: 393

    Sep 12, 2015 1:58 AM GMT
    How nice, a virgin and I gotcha first. This isn't going to be painless.

    You're at a great position to start fresh. Mark that word, fresh. Build your diet around fresh vegetables (emphasis on greens) and fresh fruits (emphasis on bright colors).

    Meat is tricky and not a huge part of my diet, why - because meat is a dirty gateway food. It makes you want sauce, pasta, bread and the like. Close the door.

    Ofcourse, you need meat. Season it with your vegetables: garlic, herbs, spices, onions, pesto - etc), just try to steer clear of salt and pepper. Not because its so bad in moderation, just that it will make you crave foods of old. Your meat staples are fish (Tilapia, catfish Salmon), chicken (skinless white and dark meat), sea food (shrimp, crab, lobster, medley) and very sparingly your reds always lean and kiss Pork goodbye, if you must, a lean cut. Sea food is great: low fat and Protein packed - mix it in with vegetables to make a nutritionally sound stir fry. You'll need oil for that - refined olive oil, as little as you can use. Bake , grill, sauté, but frying is out.

    Your plate needs to look like Linda Blair threw up on it: about 60 to 85% percent vegetables and the rest meat. Saying 60 is nice, keep it around 80.

    Do not drink your carbs, soda is OUT and processed fruit juice, DON'T. If you're thirsty drink water. Get a juicer, create your own delicious juice drinks. Tea is ok if its sun brewed or hot tea, otherwise, jut drink water.

    I have successfully cut out bread, dairy, and booze and anything else fun, which I don't expect you to do. I've given you a vegetable based template - follow somewhat, less you go full throttle. Cheating is ok. If you eat clean for four days for example, who cares if you have fried chicken for dinner one night. When I first started changing my diet, I allowed myself 2 cheat days a week and have worked myself up to one a month.

    Lastly - going to a plant based diet will make you hungry, especially if you cut out bread and pasta. I eat two to three huge bowls of oatmeal a day often with peanut butter ( a heaping table spoon). Peanut butter is dense and oatmeal is a filling carb. Remember, vegetables are low in fat and carbs - eat to your hearts content. Lol, garnish away, use what you can.

    30/60/10 or 30/50/20 is a pretty good start for macros. Protein/carbs/fat. Wish I could have given more numbers. I'll leave that to someone else, Good luck, buddy.
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    Sep 13, 2015 5:09 AM GMT
    Go to a sports dietitian. It's not that expensive, he will give your complete meal plan and you'll get your body fat levels checked regularly to see if it's working.
  • Posted by a hidden member.
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    Sep 13, 2015 1:32 PM GMT
    Oceans_of_Flowers saidHow nice, a virgin and I gotcha first. This isn't going to be painless.

    You're at a great position to start fresh. Mark that word, fresh. Build your diet around fresh vegetables (emphasis on greens) and fresh fruits (emphasis on bright colors).

    Meat is tricky and not a huge part of my diet, why - because meat is a dirty gateway food. It makes you want sauce, pasta, bread and the like. Close the door.

    Ofcourse, you need meat. Season it with your vegetables: garlic, herbs, spices, onions, pesto - etc), just try to steer clear of salt and pepper. Not because its so bad in moderation, just that it will make you crave foods of old. Your meat staples are fish (Tilapia, catfish Salmon), chicken (skinless white and dark meat), sea food (shrimp, crab, lobster, medley) and very sparingly your reds always lean and kiss Pork goodbye, if you must, a lean cut. Sea food is great: low fat and Protein packed - mix it in with vegetables to make a nutritionally sound stir fry. You'll need oil for that - refined olive oil, as little as you can use. Bake , grill, sauté, but frying is out.

    Your plate needs to look like Linda Blair threw up on it: about 60 to 85% percent vegetables and the rest meat. Saying 60 is nice, keep it around 80.

    Do not drink your carbs, soda is OUT and processed fruit juice, DON'T. If you're thirsty drink water. Get a juicer, create your own delicious juice drinks. Tea is ok if its sun brewed or hot tea, otherwise, jut drink water.

    I have successfully cut out bread, dairy, and booze and anything else fun, which I don't expect you to do. I've given you a vegetable based template - follow somewhat, less you go full throttle. Cheating is ok. If you eat clean for four days for example, who cares if you have fried chicken for dinner one night. When I first started changing my diet, I allowed myself 2 cheat days a week and have worked myself up to one a month.

    Lastly - going to a plant based diet will make you hungry, especially if you cut out bread and pasta. I eat two to three huge bowls of oatmeal a day often with peanut butter ( a heaping table spoon). Peanut butter is dense and oatmeal is a filling carb. Remember, vegetables are low in fat and carbs - eat to your hearts content. Lol, garnish away, use what you can.

    30/60/10 or 30/50/20 is a pretty good start for macros. Protein/carbs/fat. Wish I could have given more numbers. I'll leave that to someone else, Good luck, buddy.


    This! This for sure! I mean look at the guy. Although the macros part confuses me.