Some questions

[Jaskarn]

I got some questions

1st- What are some high protein foods that are not non veg.

2nd- For my diet i was wondering how should i eat, should i have a lot of carbs at breakfast and pre workout then non post workout. So how much protein, carbs and fat should i have in each meal. ( i currently eat 5 meals )

[Rich Knapp]

Originally Posted by Jaskarn

I got some questions

1st- What are some high protein foods that are not non veg.

2nd- For my diet i was wondering how should i eat, should i have a lot of carbs at breakfast and pre workout then non post workout. So how much protein, carbs and fat should i have in each meal. ( i currently eat 5 meals )

1.tuna, chicken, turkey, Cottage Cheese, talopia, lean Beef

2. This all depends on your Lean Body Mass

[Jaskarn]

Originally Posted by Rich Knapp

1.tuna, chicken, turkey, Cottage Cheese, talopia, lean Beef

2. This all depends on your Lean Body Mass

1- those are non veg items, i wanna know some veg items like almonds

[BendtheBar]

Originally Posted by Jaskarn

I got some questions

1st- What are some high protein foods that are not non veg.

2nd- For my diet i was wondering how should i eat, should i have a lot of carbs at breakfast and pre workout then non post workout. So how much protein, carbs and fat should i have in each meal. ( i currently eat 5 meals )

--Eggs - about 7 grams per egg.
--Chicken, beef, turkey.
--Fish.
--Milk and cheese.
--Cottage cheese, Greek yogurt.

Easiest for me are eggs, string cheese, (use to be) milk, canned chicken and tuna, frozen tilapia and ground beef and turkey.

Regarding carbs, it's a good idea to get some complex carbs with at least your three major meals. The amount doesn't have to be too anal or fine tuned as long as you are getting some first thing in the morning and post-workout.

My general recommendations for those trying to gain muscle, and these are not commandments carved in stone to be followed, but rather guidelines, are:

Protein - 30 to 40 grams every 2.5 to 3 hours.
Fats - 20 to 30% of your daily calories.
Carbs - Fill in the rest of your daily calories with carb sources including, but not limited to oatmeal, quinoa, rice, etc. This also includes some fruit and veggies for balance.

Calories, and how aggressive you eat, depend on your weight and previous muscle building history. If you've gained a lot of muscle previously as a natural, you don't have as much to gain, so aggressive eating is foolhardy.

On the other hard, if you are underweight and a beginner, aggressive eating can be much more beneficial.

"Average" gains (as studied by Casey Butt) go something like this:

Year 1 - 16 pounds
Year 2 - 8 pounds
Year 3 - 4 pounds
Year 4 - 2 pounds
Year 5 - 1 pound

Weight can vary especially if you are underweight to begin with, and can be more rapid.

Underweight individuals should probably eat to gain 2-3 pounds per month for their first year...if they are training properly, if not it will be mostly fat.

Advanced intermediates who have made substantial gains probably should focus more on an upper limit of staying no more than 30 pounds above their lean body mass, give or take.

Mileage may vary on all this based on other factors.

[Rich Knapp]

Originally Posted by Jaskarn

1- those are non veg items, i wanna know some veg items like almonds

sorry miss understood. So you want vegetarian proteins.
Toe Food, soy burgers = any soy product are high in proteins.
All veggies have proteins but only trace amounts. Soy is the highest.

Almonds (considered a good fat not protein)

[andys_trim]

As far as carbs: Breakfast, Pre Workout, Post Workout. That should be the bulk of your carbs. But you need some in your other meals (not nearly as many) so you don't feel like you are stopping.

Almonds are a fat source. Pretty much all good protein sources come from animals. Meat and dairy are good examples.

[BendtheBar]

Originally Posted by Jaskarn

1- those are non veg items, i wanna know some veg items like almonds

Sorry, that was confusing.

Quinoa is a huge source of protein for grains. And a great carb source. 1 cup cooked has about 220 cals and 8 grams of protein.

Are you talking straight vegetarian foods, or is dairy, whatever allowed?

[andys_trim]

Originally Posted by Rich Knapp

sorry miss understood. So you want vegetarian proteins.
Toe Food, soy burgers = any soy product are high in proteins.

Almonds (considered a good fat not protein)

I can't provide the exact science behind it, someone on here should be able to. But don't have too much soy protein. I think it raises estrogen levels.

[Jaskarn]

all the info is great but i am cutting right now not bulking

[Rich Knapp]

Originally Posted by Jaskarn

all the info is great but i am cutting right now not bulking

cutting or bulking you eat the same just ajust the macro's(amounts).
You don't need to change the foods you eat just quanity's.