Lean Muscle Gain Shopping List

[Skilla_Staz]

Today, the doctor told me that since I'm on Accutane that I have to eliminate my multi-vitamins and my creatine, so now I'm even more dependent on my nutrition. Since the budget around here is extremely tight, and I'm kind of new to the whole "get your diet in gear" thing, I'm asking for some help in putting together a shopping list of foods that will help me put on as much muscle mass with as little fat as possible. I plan on eating 5 meals a day, possibly 6 depending on how long I am awake, and I lift and play football on a regular basis, so I may need foods with high carbohydrate levels. Thanks for whoever helps me out with this.

Off the top of my head I'm thinking:

Tuna
Peanut Butter
Salmon

and thats where my tired brain stops.

 

[Warboss Alex]

playing football isn't gonna make it easy for you to gain much, if at all.

lean gains depend on overall diet, cardio, food combinations.

 

[Skilla_Staz]

Well, for right now we just have a half hour "walk throughs" after lifting, and once in a while 7 on 7, no contact games. Full out season doesn't start 'til August. For the month or so til then, I plan on putting on as much muscle mass as possible.

 

[Warboss Alex]

Well, for right now we just have a half hour "walk throughs" after lifting, and once in a while 7 on 7, no contact games. Full out season doesn't start 'til August. For the month or so til then, I plan on putting on as much muscle mass as possible.

well okay, best of luck to you but don't expect a whole lot.

anyway, muscle foods:

beef
steak
eggs (whole)
chicken, turkey light/dark meat
whey
green tea
oats or other low gi carb
olive oil
peanut butter (no sugar)
vegetables (green for preference)
fruit (apples, berries, grapefruit)

that's basically what my diet is. I eat a whole lot of cheese and hummus and other stuff as well from time to time, but the core foods (above) don't change (much like the core lifts in my training).

 

[reyalp]

don't forget your whole milk.

and get kicked out of an all you can eat buffet twice a week.

 

[Warboss Alex]

don't forget your whole milk.

VERY BAD IDEA

and get kicked out of an all you can eat buffet twice a week.

VERY GOOD IDEA

^

 

[reyalp]

http://www.youtube.com/watch?v=Zs4wb_df_3E



that's what i think about that

 

[Warboss Alex]

http://www.youtube.com/watch?v=Zs4wb_df_3E



that's what i think about that

lol. took me a while to figure out what those were. I thought they were lightsabres.

 

[Skilla_Staz]

I've gained 6lbs in the past 2-3 weeks, so I'm hoping those gains will continue. I know theyve been lean because my abs are much more visible than they were a month or two ago.

Keep the stuff coming guys, I need as much of a variety as I can. I would hate to get burned out from eating the same stuff.

 

[[S]alvatore]

CARBOHYDRATES
Oats
Broccoli
Sweet Potato
Muller Light Yoghurt
Skimmed Milk
Fiber Rich Vegetables
Wholegrain Bread
Basmati/Long Grain Rice
Grits
Whole-wheat Pasta
Wholemeal Pitas
Spinach
Apples
Pears
Oranges
Peaches
Plums
New Boiled Potatoes
Yams
Muesli (natural no sugar added)
Natural bean soups
Herbal teas
Chickpeas
Split beans
Black beans
Tonic water
Barley
Mustard


PROTEINS
Chicken (skin & bones removed) breast
Lean Red Meat
Tuna
Mackerel
Salmon
Perch
Low Fat Cottage Cheese
Quark
Turkey (skinless)
Sardines
Kippers
Whey Protein shakes
Veal
Venison
Soya Milk
Tofu
Quorn
Tempeh
Low fat Yoghurts
Lentils
Seeds
Egg Whites
Shellfish
Buttermilk
Bacon back
Instone Puddings

GOOD FATS (EFAs)
Olives
Olive Oil
Flax Seeds
Flax Oil
Almonds
Cashews
Nut Butters(hazel/almond/cashew/peanut)
Fatty Fish (kippers/sardines/mackerel/salmon)
Avocados
Nut Oils
Columbus Eggs
Seeds
Macadamia nuts
UDOs Oil

Although I doubt 6lbs in 2 weeks is all muscle.

 

[Skilla_Staz]

Although I doubt 6lbs in 2 weeks is all muscle.

I highly doubt that its ALL muscle as well, but I am certain that the weight gained is mainly muscle. If i have gained any fat or water weight lately, it sure isn't visible.

Also, thanks for breaking those up into groups, makes it a lot easier to toss together a list.