Want to know what to eat to build muscle?

After getting a few emails from people asking me what to eat on the low-carb section of the MANS dietary approach, I decided to keep food logs for a few days.

This is what I ate yesterday, Monday 14th January 2008.

Breakfast

4 eggs scrambled, made with heavy cream and water (instead of milk)

Coffee and cream

Protein – 25 grams | Fat – 45 grams | Carbs – 2 grams

Lunch

Toasted Low Carb Wrap – Chicken, Cheese & Mayo

De-Caff Coffee w/ Heavy Cream

wrap-ingredients.jpg75g chicken

25g mozzarella cheese

25g mayo

1 x Mama Lupe’s low carb tortilla

I then put the wrap into the George Foreman grill for a few minutes to toast.

toasted wrap

De-Caff Coffee w/ Heavy Cream

I use around 30ml of cream in my coffee so that’s around 14 grams of fat, 1 gram of carbohydrate, 0 protein.

Protein – 33 grams | Fat – 42 grams | Carbs 5 grams

Main Meal

150 gram White Cabbage

300 grams Spare Rib Pork Chop (you can see the chop weighed 336 grams but there’s a little bit of bone there)

Pork Chop

No sauce today although sometimes I take Ranch or melted butter

Cabbage and pork

Protein 56 grams | Fat 36 grams | Carbohydrate 7.5 grams

Post-Workout Shake

40 grams Whey Protein Isolate

5 grams Creatine

5 grams L-Glutamine

10 grams Glucose

Protein 35 grams | Fat 0.5 grams | Carbohydrate 11 grams

Snack

Peperami Bar

100 ml Heavy Cream w/ 20 grams Crushed Almonds (1 teaspoon granulated splenda)

Protein 10 grams | Fat 69 grams | Carbs 4.5 grams

Evening Snack

Peperami Barpeperami

30 grams Cracker Barrel cheese (I cut the cheese into litte cubes and enjoy with the coffee).

Protein 14 grams | Fat 20 grams | Carbs 0.5 grams

Totals For The Day

Ok, so here’s the totals for yesterday

  1. Protein 173 grams
  2. Fat 212 grams
  3. Carbs 30.5 grams

It’s easy to get sufficient protein in a day; low carb food choices is the way. It’s also easy to get enough fat to encourage higher levels of anabolic hormones in the body.

As I’ve stated before, there’s no need to go calorie-counting when gaining muscle or just seeking to maintain your current weight or body fat levels.

Just for fun though, let’s see how many calories I consumed yesterday.

  1. Protein 173 grams = 692 calories
  2. Fat 212 grams = 1908 calories
  3. Carbs 30.5 grams = 122 calories

Total calories = 2722

If anything that’s actually a little low but I didn’t eat as much as I normally would yesterday. Well, that’s day 1. I won’t be counting up the macronutrients or calories for the rest of the days. I simply want to give you menu ideas to assist your muscle building lifestyle.

Stay Motivated!

Mark McManus

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