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BlakeInShape

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  1. Eat lots and lots of beans and greens! For instance, If you eat a meal of 200 grams of lentils (about a cup), and 200 grams frozen brocolli, you get about 24 grams of protein. Maybe sprinkle 12 grams of nutritional yeast on top for an extra 5-6 grams of protein and you are looking at a great high protein meal. So now you're looking at a meal that only has 345 calories, 30 g protein, 58 g carbs, 1 g fat. You can easily adjust the portions of these foods to suit your needs, but if you're currently 160, this might be about the right amount of food for one meal. Eat something similar to this six times per day and you would be at 180g protein, which should allow you to put on muscle mass. Also, check out Derek Tresize's bean shake and substitute the soy milk if you want to maintain a soy free diet. It's an awesome whole foods shake that delivers a bunch of nutrition and protein. I am not totally soy free, but I limit my soy milk intake to about one cup per day as well maybe 4 or 5 oz. of tofu. Most days I don't have any tofu. Your body will take some time to get used to the fiber in the beans, but after that you'll feel awesome and be making huge gains!
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