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Discussion Starter · #1 ·
Anyone have advise on proper eating for muscle development?<br><br><br><br>
I have the A-OK to walk again but have been informed that I dip my knee's inward when I walk and have quite a bit of muscle atrophy.<br><br>
Now I have about 2 hours daily of resistance training to do but no idea on the right diet to enhance the workouts.<br><br><br><br>
Granted I still tip over quite a bit but all is going pretty well, I just really need a better diet plan not only to help build muscle but to keep from being so wiped out daily after working out.<br><br>
I'm up to working with a blue band <img alt="" class="inlineimg" src="/images/smilies/broccoli.gif" style="border:0px solid;" title=":bobo:"><br><br><br><br>
Now to get back to the point were I can run, jump and go back to the gym
 

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Discussion Starter · #3 ·
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>laurie15</strong> <a href="/forum/post/0"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
you need to strength train to build muscle.</div>
</div>
<br><br><br>
Umm well what I really wanted to know was what to eat.<br><br>
Resistance training is a type of strength training
 

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i apologize - i only read you were walking. i missed that.<br><br><br><br>
you need a balanced diet of carbohydrates, protein, and fats in order to have the optimal diet.
 

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Discussion Starter · #5 ·
Yeah I think balanceing is an issue, I eat beans as my main protien and I try and get some in daily but my protien levels are woefully low.<br><br>
Fats are ok and carbs are way to high IMO.<br><br><br><br>
I'm restricted from eating soy.<br><br><br><br>
Todays food has been<br><br><br><br>
Apple Empanada just one<br><br><br><br>
1 bowl of chocolate puffs w/ almond milk<br><br>
1 cup coffee<br><br><br><br>
1 berry smoothie<br><br><br><br>
Dinner is going to be vegan chili which is a mix of black beans, tomatos, celery,corn,potatos,green breans, onions garlic etc.<br><br>
Pretty much whatever I have laying about<br><br><br><br>
Pretty much gotta keep calories low, despite feeling like I got run over by ba truck after working with the bands my calorie burning is still rather low and I should be counted as leading a non active lifestyle right now <img alt="" class="inlineimg" src="/images/smilies/sad.gif" style="border:0px solid;" title=":(">
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Ayrlin</strong> <a href="/forum/post/0"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><br>
Todays food has been<br><br><br><br>
Apple Empanada just one<br><br><br><br>
1 bowl of chocolate puffs w/ almond milk<br><br>
1 cup coffee<br><br><br><br>
1 berry smoothie<br><br><br><br>
Dinner is going to be vegan chili which is a mix of black beans, tomatos, celery,corn,potatos,green breans, onions garlic etc.<br><br>
Pretty much whatever I have laying about<br><br><br><br>
Pretty much gotta keep calories low, despite feeling like I got run over by ba truck after working with the bands my calorie burning is still rather low and I should be counted as leading a non active lifestyle right now <img alt="" class="inlineimg" src="/images/smilies/sad.gif" style="border:0px solid;" title=":("></div>
</div>
<br><br><br>
in all honesty, that looks like you are starving yourself. i honestly thought that was half a breakfast - not up to dinner. you wont lose weight or build muscle in the least with a menu like that. why do you have to keep your calories SO low? and you aren't eating any fat. unsaturated fats are essential.<br><br><br><br>
like the other poster said, you're also missing amino acids.
 

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i would think you need to eat more regularly, and more.<br><br><br><br>
you could include a lot more nut, nut butters in your diet. not only do they contain 'good fats' but tonnes of protein which you need to build muscle
 

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Discussion Starter · #9 ·
Well I eat fats here and there I love olive oil <img alt="" class="inlineimg" src="/images/smilies/lick.gif" style="border:0px solid;" title=":lick:"><br><br>
As far as grains go I do not eat them all that much but I do have some brown rice and some amaranth.<br><br><br><br>
I guess what I need is a sample menu if anyone has any ideas.<br><br>
My diet is pretty flexable I'm lacto /ovo but minimal of each.<br><br><br><br>
Only things that I simply can not eat are soy and coconut everything else is more a matter of making myself eat it.
 

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You say that you do not eat grains. Is that because you don't like them?<br><br>
Have you tried Millet or Quinoa? Quinoa, contains proteins, EFA and both are highly nutritious.<br><br><br><br>
Healthy diet plans - would love to see one too!
 

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Discussion Starter · #11 ·
I soemtimes use quinoa pasta but thats about it, otherwise I do not care for it really.<br><br>
I like seiten but it is a pain in my rear end to make so I do not eat it often.<br><br>
Yes I guess you could say thst past cereals or pastries I'm not much of a grain eater because I just do not care for them.<br><br>
Now rice on the other hand I love.
 

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a healthy diet plan is one that consists of a balance of fat/carbohydrates/protein per meal, as well as containing all of the essential vitamins/minerals/amino acids, and so forth.<br><br><br><br>
consuming enough calories, too, is vital to maintain just normal function.
 

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ayrlin:<br><br><br><br>
you definitly need to eat more- and less processed foods.<br><br><br><br>
Breakfast should be oatmeal, with raisins, dates and nuts, or granola cereal<br><br><br><br>
berry smoothie is a great snack- try adding some rice, pea or hemp protein powder<br><br><br><br>
Lunch: a big salad with olive oil, sunflower and pumpkin seeds (Iron!!) egg or seitan for protein, and tomato, olives, cucumbers, etc.<br><br><br><br>
a good snack is PB and apple slices.<br><br><br><br>
your Dinner sounds good!<br><br><br><br>
remember, when you are injured, your body requires 500 additional calories to heal. please eat a bit more!
 

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Discussion Starter · #14 ·
You need extra calories to heal?<br><br>
I did not know that.<br><br><br><br>
BTW Purrpelle I have something for you, I keep forgetting to mail it <img alt="" class="inlineimg" src="/images/smilies/brood.gif" style="border:0px solid;" title=":brood:"><br><br><br><br>
Today so far as been another bowl of coco cereal, I'm cravng the stuff and almond milk.<br><br><br><br>
Veggie and lentil soup, basicly just lentils,leeks,carrots a potato and veggie broth with thyme salt.<br><br>
About 2 cups of it.<br><br><br><br><br><br>
mm pumpkin seeds, I wish I had some but the only nut/seed I have right now are pecans :/
 

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yeah, I when i had surgery my doctor was very concerned about the amount of food i ate during recovery- i had been dieting before and he was adamant that i eat about 3000 calories a day. i thought i would gain weight but i didn't.<br><br><br><br>
and don't worry about the other thing. send it when you send it. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> no worries.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Ayrlin</strong> <a href="/forum/post/0"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Anyone have advise on proper eating for muscle development?<br><br><br><br>
I have the A-OK to walk again but have been informed that I dip my knee's inward when I walk and have quite a bit of muscle atrophy.<br><br>
Now I have about 2 hours daily of resistance training to do but no idea on the right diet to enhance the workouts.<br><br><br><br>
Granted I still tip over quite a bit but all is going pretty well, I just really need a better diet plan not only to help build muscle but to keep from being so wiped out daily after working out.<br><br>
I'm up to working with a blue band <img alt="" class="inlineimg" src="/images/smilies/broccoli.gif" style="border:0px solid;" title=":bobo:"><br><br><br><br>
Now to get back to the point were I can run, jump and go back to the gym</div>
</div>
<br><br><br>
there is a good nutrition websitre <a href="http://www.nutritiondata.com/index.html" target="_blank">http://www.nutritiondata.com/index.html</a> .<br><br>
it analzes every common food in many ways, including amino acid content. since you are interested in muscle development, select a food, find out which amino acids it is low in, and add a complimentary food that is above average in that amino acid.<br><br>
for muscles... if a food is deficient in just one critical amino acid, it does not matter how much of other protein building blocks (i.e. amino acids) it has.<br><br>
it might take you a few minutes to figure out the site, but it will show a picture with protein analysis of the food, and an internal link to good complimentary food sources.
 
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