angela martin wrote:
> could any one let me know what foods i can and can not
> eat, just
> joined a gym and started useing free weights to trying to
> gain muscle
> mass, (i here protein is the key) would like some idea of
> what to
> eat, i know i`ve got to eat six times a day.
> any way im male 34 about 190 lbs 6 ft ..
> am004d9612@blueyonder.co.uk
Fish - broiled, baked, grilled etc - not breaded and fried.
Chicken - again not breaded and fried - if you really want
it lean take the skin off.
Egg WHITES - either just seperate a few egg whites and eat
them with one or two whole eggs (yolks) or get one of those
"Egg beaters" type of products.
Lean meats in moderation.
Skim milk
Big box stores are worth the price of admission if you are
serious about gearing up your intake of all these. Get a big
carton of egg beaters, a whole rotisserie chicken or two and
some fish (frozen or a whole slab) and you are set for a
while.
Protein supplements - protien powders - but as someone else
posted not weight gain formulas - they are packed with carbs
and fats.
There is some doubt about how much and how often to eat. The
conventional lore is that you should be getting about
100-150 grams or protein a day divided into 4-6 meals. Some
here like to cite research suggesting that there is no
advantage to higher than normal protien intakes (about 50
grams for you) and meal numbers (3) and some others will say
that you should be getting 200 grams and upwards but they
are in the minority amongst people who claim to know.
Getting this much protien without gaining a lot of weight is
hard to do without concentrating on lean sources or
supplements.
--
00doc
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