Sport Muscle Building Meal Recommendations

[rioch]

I'm trying to bulk up and am unsure about what I should be eating. All I ever hear is the buzzword of protein, but I'm not sure exactly how much I should be taking in. Does anyone have any meal recommendations and when they should be eaten? e.g. just when you workout or should it be an every day things? Also, what are the side-effects of too much protein?

 

[Joey007]

1.5 x the amount of your lean body mass (lbs) = amount of protein you should be taking to bulk up

3 x the amount of your lean body mass (lbs) = amount of carbohydrates you should be taking to bulk up

Fat intake should be around 25-30% of your daily caloric needs for bulking :]

please refer to
got some really informative stuff about bulking!

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and about eating, your meals should be spaced out, split up to 5-6 meals a day.

before working out, like a hour before or so, eat something to get energy, don't workout "fasted" as in , waking up in morning and going to gym and workout as you may risk injuring urself. Empty stomach is also bad when working out. Be sure to eat something before

& during the first 30 minutes after your finishing your workouts, eat something high in protein/carbs as these are the main ingredients to muscle growth.

 

[rioch]

That's a lot more food than I thought I'd need. I imagined that I would just need extra protein plus a workout.

What are good food's to eat, then? Just to make it simpler. I hear tuna fish is good. Is there any food that I should avoid?