klaatu21 Posted December 9, 2011 Share Posted December 9, 2011 Typical day at the minute 4 Weetabixground flax, hemp and pumpkin seedsRice milk Apple & peanut butterAlmonds Lentil chilliQuinoa Green smoothieThree or four portions of fruitOne or two portions of vegA little olive oilProtein powderSpirulina Beans on toast or homemade soup Almonds and Sultanas Link to comment Share on other sites More sharing options...
vegansludge Posted December 10, 2011 Share Posted December 10, 2011 What are your goals and stats and could you be more specific with serving/portion sizes? Link to comment Share on other sites More sharing options...
klaatu21 Posted December 10, 2011 Author Share Posted December 10, 2011 I'm 5'11 176lbs I don't want huge gains just a nice ammount of lean muscle massAmmounts1 cup quinoa and all the chilli I can eatWhole tin of beans three slices of Wholemeal toastHandfull of almonds Link to comment Share on other sites More sharing options...
vegansludge Posted December 10, 2011 Share Posted December 10, 2011 Since you're probably already relatively lean, I would recommend finding out your caloric needs (usually your BWx10x1.5 to factor in activity level if you don't want to get really technical with it) and eat slightly over that in order to build more muscle - maybe something like 200 calories over, making sure you're getting 1g of protein per pound of body weight. Aside from making sure you have carbs and protein after a work out, just fill in the rest of your calories with a ratio of carbs:fat that you find personally satisfying and make sure you're lifting heavy so those few extra calories are going toward building muscle. The foods you listed are spot-on for doing that, it's just a matter of making sure you're eating the right amounts of them in order to facilitate muscle growth. Link to comment Share on other sites More sharing options...
klaatu21 Posted December 11, 2011 Author Share Posted December 11, 2011 Is that bw in kilos? Link to comment Share on other sites More sharing options...
vegansludge Posted December 12, 2011 Share Posted December 12, 2011 Is that bw in kilos? Pounds. For example, for me: 123 x 10 x 1.5 = 1845. Link to comment Share on other sites More sharing options...
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