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.
4 eggs scrambled, made with heavy cream and water (instead of milk)
Coffee and cream
Protein – 25 grams | Fat – 45 grams | Carbs – 2 grams
Toasted Low Carb Wrap – Chicken, Cheese & Mayo
De-Caff Coffee w/ Heavy Cream
25g mozzarella cheese
1 x Mama Lupe’s low carb tortilla
I then put the wrap into the George Foreman grill for a few minutes to toast.
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
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)
No sauce today although sometimes I take Ranch or melted butter
Protein 56 grams | Fat 36 grams | Carbohydrate 7.5 grams
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
100 ml Heavy Cream w/ 20 grams Crushed Almonds (1 teaspoon granulated splenda)
Protein 10 grams | Fat 69 grams | Carbs 4.5 grams
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
- Protein 173 grams
- Fat 212 grams
- Carbs 30.5 grams
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.
- Protein 173 grams = 692 calories
- Fat 212 grams = 1908 calories
- 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.