How much should I be eating when trying to build muscle?

February 26th, 2011 admin

Right now heres my diet -
6:30 am – oatmeal and waffle
10:30am – sandwhich (with meat) and yogurt
2:30pm – frozen food, usually 290 calories, with a poptart or fiber bar
7pm – dinner, usually as much protein as possible, starches, it varies every day.

I weigh 145 lbs and am 5’10

Also i walk to and from school so thats burning about 150 calories, and i run 2 miles prior to weightlifting, 320 calories.

So i burn about 500 calories a day and eat what i listed above. I then workout after running for 1 hour-2 hours.

What should i be adding to by diet? Also i add alot of milk in between everything. and i am trying to build muscle and only muscle not fat, im not fat at all right now but i dont want to add any of it.

Please be specific if you can. Thanks

Posted in fat burning compatible foods

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One Response to “How much should I be eating when trying to build muscle?”

1. Berto at PricePlow says:

   February 26, 2011 at 1:29 am

   You definitely burn more than 500 calories a day! You can try calculating your basal metabolic rate, but trial and error is the best way to really see for yourself – but you definitely need WAY more protein and healthy fats.

   Studies have shown that in order to gain lean muscle mass quickly, you need to eat 1g (or more) of protein per pound of bodyweight each and every day. You can use protein shakes at different points during the day, especially post-workout, to make this number. [see source 1 - there are also protein price comparisons on that link]

   You also need to eat enough calories to allow your body to gain weight as well. This should include healthy fats, protein, and clean carbs. Start tracking your calories in http://www.fitday.com and find your maintenance calorie number… then add about 500 calories to that to start gaining weight. See the clean foods list on source 2 (note that frozen food and poptarts are not on this list!)

   You can also consider taking creatine. It has been proven to be safe and effective in gaining muscle mass [sources 3 and 4]. Creatine monohydrate is cheap and most bodybuilders recommend brands that have Creapure brand creatine on the label – it is the purest form of creatine.

   Train intensely and intelligently and eat up!