Lean Muscle Building Diet plan for Men and Women I have the structure. help me out
hi Everyone. this first post is for those of you who want to gain some quality muscle with an all natural raw food diet. (I also have numbers for a gaining weight and a losing weight plan as well. I am trying to figure out the equivalents of each food source and have an identical diet but with raw foods. I am going to list a typical day that was listed as a simple and typical guidline of food to follow for success. I fully understand the benefits of a raw food diet and I have been pretty good with my diet for some time now. My body has gone through a number of changes and I am ready to hit the gym hard to gain some quality natural muscle. One problem is all the muscle building diet plans involve a lot of whey protein and meats along with oatmeal and a lot of bread and eggs. I will first list a plan for a day. Then list ingredients that are raw foods that can be used to subsititute. then I need someone to use my foods and other foods that I dont know about to fill in the rest of the pieces. We will be left with an incredible eating plan for any guy or gal in the gym that wants to eat the cleanest, most nutritious sources to gain muscle.mass (which means huge caloric losses a.k.a. losing weight easily) :)
This plan listed will be for a 180 lb male.
1.5 grams of protein / 2 grams of carbs / .5 g of healthy fats is the method we are using here folks.
That comes out to: 270 grams of protein, 360 grams of carbs and 90 grams of healthy fats on a workout day.
This gets the job done for a 180 pound male. I would like to use this baseline (even though I am 150 lbs) for the general public. Lets use very popular and tasty foods that are known to work. I happen to know about the latest in organic protein sources. Here are foods that can be used to substitute and I need more foods and sources to fill in the parts that these foods dont cover like meats eggs and carb sources. I am trying to keep as non acidic a diet as possible along with AS MUCH FRUIT AS POSSIBLE. Here are some foods:
apples, bananas, melon, hemp protein, buckwheat protein, brown rice protein, hummus, walnuts, almonds, baby spinach, cellary, ...
*special salad dressing is ( olive oil, garlic, lemon juice)
Try to use Fruit As often as possible***
OK NOW WE NEED YOU EXPERTS WHO KNOW FOOD!
------------------------------------------------------------------- Here is the plan with terrible dead foods:
Wake UP
Breakfast 1
2 scoops whey
1 large apple
Breakfast 2
6 eggs
2 cups oatmeal
Midmorning Snack
6 whole wheat crackers
2 Tablespoons P.B.
1 banana
1 scoop casein Protein
Lunch
4 Slices Whole wheat bread
1 tbsp light mayo
6 oz. deli roast beef
1 slice low fat swiss cheese
½ Lettuce
½ Tomato
2 cups green salad
1 tbsp cup special salad dressing
Pre – Workout
1 scoop whey protein
½ cup Grape Nuts
Post – Workout
1 scoop whey protein
1 scoop casein protein
1/8 angel food cake
Dinner
6 oz. turkey breast
1 large sweet potato
1 cup broccoli
Bedtime Snack
8 oz. 1% cottage cheese
2 tbsp. roasted flax Seeds
2 cups oatmeal
DAILY TOTALS:
3,777 calories
367 Grams Protein
396 Grams of Carbohydrates
82 grams of healthy Fats
Now lets get a diet Equivalent of this in raw foods! We will be doing a lot of people a huge favor. When we are done with this we can adjust foods and calories for sure shot weight loss and weight gain plans! :)
This plan listed will be for a 180 lb male.
1.5 grams of protein / 2 grams of carbs / .5 g of healthy fats is the method we are using here folks.
That comes out to: 270 grams of protein, 360 grams of carbs and 90 grams of healthy fats on a workout day.
This gets the job done for a 180 pound male. I would like to use this baseline (even though I am 150 lbs) for the general public. Lets use very popular and tasty foods that are known to work. I happen to know about the latest in organic protein sources. Here are foods that can be used to substitute and I need more foods and sources to fill in the parts that these foods dont cover like meats eggs and carb sources. I am trying to keep as non acidic a diet as possible along with AS MUCH FRUIT AS POSSIBLE. Here are some foods:
apples, bananas, melon, hemp protein, buckwheat protein, brown rice protein, hummus, walnuts, almonds, baby spinach, cellary, ...
*special salad dressing is ( olive oil, garlic, lemon juice)
Try to use Fruit As often as possible***
OK NOW WE NEED YOU EXPERTS WHO KNOW FOOD!
------------------------------------------------------------------- Here is the plan with terrible dead foods:
Wake UP
Breakfast 1
2 scoops whey
1 large apple
Breakfast 2
6 eggs
2 cups oatmeal
Midmorning Snack
6 whole wheat crackers
2 Tablespoons P.B.
1 banana
1 scoop casein Protein
Lunch
4 Slices Whole wheat bread
1 tbsp light mayo
6 oz. deli roast beef
1 slice low fat swiss cheese
½ Lettuce
½ Tomato
2 cups green salad
1 tbsp cup special salad dressing
Pre – Workout
1 scoop whey protein
½ cup Grape Nuts
Post – Workout
1 scoop whey protein
1 scoop casein protein
1/8 angel food cake
Dinner
6 oz. turkey breast
1 large sweet potato
1 cup broccoli
Bedtime Snack
8 oz. 1% cottage cheese
2 tbsp. roasted flax Seeds
2 cups oatmeal
DAILY TOTALS:
3,777 calories
367 Grams Protein
396 Grams of Carbohydrates
82 grams of healthy Fats
Now lets get a diet Equivalent of this in raw foods! We will be doing a lot of people a huge favor. When we are done with this we can adjust foods and calories for sure shot weight loss and weight gain plans! :)
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Weekly meal planner2.xls, 18 KB
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Replies to This Discussion
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Permalink Reply by Kurt Massey on -
I included a beautiful printable meal planner for everyone to use. Cheers!
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Permalink Reply by Kurt Massey on
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ttt
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Permalink Reply by Kurt Massey on
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Okay I have done research and there are two types of protein that can form a complete part of the diet. HEMP and BUCKWHEAT protein are still vegan and natural protein sources for gaining serious muscle ona vegan/raw foods diet. I already ordered three pounds of hemp. now I need the buckwheat and I am ready to piece this diet together! Anyone?!
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Permalink Reply by Stephanie on -
I would ask RawMatt about this...he's a certified personal trainer and also happens to be a raw foodie (he's on GITMR too). His site is rawmatt.com.
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Permalink Reply by Kurt Massey on
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Awesome. I am about to look into it right now. Also.. I did 90% of the work here! Here is a word document with the whole diet, with acceptable protein supplements but lacking 8 parts of the daily meal. I have conveniently marked each one so someone who knows the deal with the food to replace them with can see easily and modify the file :) Lets hope someone does!!
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Permalink Reply by Kurt Massey on
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Okay I sent a messege to rawmatt through the info email address on his website. If anyone knows him tell him to look out for an email from kurt :) :oP
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Permalink Reply by Hanli Prinsloo on -
Hi there!
I'm a competitive freediver. So muscle and retaining muscle is important in my sport although I don't want to be too big, because every thing I dive down with I need to swim back up.
SO, I try to build muscle during a cardio/ base training period, and then maintain it during apnea/ freediving training. Not always easy, always lose weight when training apnea/ diving deep. Being non-acidic, alkaline- is important for freediving as it affects the blood's oxygen carrying capacity, and if you've only got one breath, oxygen is important!
Here I will share with you my beloved breakfast smoothie (at the moment I am in Egypt training depth, so retaining not building muscle is my goal- and diving deep of course ;)
So, for me, I don't want to eat too much in the morning, because freediving is best done on a fasting stomach, so I make a smoothie that is easy to absorb, but gives me energy:
2 bananas
1 cup of strawberries
1 guava
(the fruits can vary, sometimes I add an apple, sometimes watermelon, sometimes a grapefruit)
2 dates (if i feel i need some energy)
tbsp soaked almonds
2tbsp shelled hemp seeds
1tbsp maca
1/2 tbsp spirulina
I make enough smoothie to be able to bring a big thermos cup with me to the dive site, and I have that right after the dive. Very good recovery!
Oh, and if you haven't read it, you should try get your hands on Brendan Brazier's book, the Thrive Diet, Brendan is a professional triathlete on a purely plant based diet, most of his food is raw, and almost all the meals have a raw variation, very very helpful!
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Permalink Reply by Jenna Hensley on -
This sample diet is by the vegan bodybuilder Robert Cheeke; visit the site here:
http://www.veganbodybuilding.com/?page=article_whatieat
It's mostly raw. He doesn't have the macronutrient breakdowns, but I'm sure you could figure them out.
(Personal note: I'm not sure this much protein is good for you--my body certainly doesn't react well to it... My husband is a bodybuilder who looks fabulous and eats 300+g of protein a day. However, it messes with his digestion/elimination. In my own vanity I've tried upping my protein intake--vegan, but not raw--and it left me bloated and constipated. I'm a strong runner and failrly lean; lowfat raw foods really work for me. I think our bodies are different and there isn't really an ultimate standard diet, despite what 'Muscle and Fitness' preaches. Though raw foodists like to preach their way of eating as the be all, end all as well... I think we need to find what works for us each as individuals.)
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Mostly Raw Food Bodybuilding Nutrition Program
7AM
Bowl of mixed berries (strawberries, blueberries, raspberries, blackberries)
½ grapefruit
2 bananas with natural peanut butter
Multivitamin
16oz orange juice
10AM
Bowl of mixed nuts (walnuts, almonds, hazelnuts, cashews, peanuts)
2-4 servings of dates
16oz fruit smoothie with Vega meal replacement powder
1PM
Bean/Broccoli salad (Kidney beans, garbanzo beans, broccoli, spinach, snow peas, green beans, carrots, green peppers, romaine lettuce).
Potato wedges with vegan dressing
16oz fruit smoothie with Vega meal replacement powder
16oz water
4PM
Spinach, kale, and cabbage leaves with broccoli, olives, pine nuts, and sliced tomatoes.
Snow peas and green beans
1 large peach or nectarine
16oz water
7PM
Large vegetable platter with hummus
Sliced yams with vegan seasoning
Lentil and black bean soup
16oz fruit smoothie with protein powder and G-glutamine supplement
10PM
2 servings of mixed seeds (pumpkin seeds, sunflower seeds, and sesame seeds)
2 servings of seaweed chips
16oz soymilk
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Permalink Reply by Kurt Massey on
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Awesome! I went ot the link and there are multiple diets for different uses. Like you said he does not break down the macronutrients but almost non of them do. He actually gives a bunch of different programs. Not sure how acidic his programs are...
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Permalink Reply by Rachel Hoskins on -
This post brought me joy! I'm very interested in raw body building/fitness modeling... I consume a lot of sprouts and take hemp protein : ) on a rawsome adventure building muscle.
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Permalink Reply by Kurt Massey on
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Forgot to emphasize this.. Trying to stay as alkaline as possible. There are many raw foods that aren't necessarily good for staying alkaline. I am trying to figure this out with alkalyzing foods and nothing that will turn to a stomach full of acid. Whey is actually alkalyzing in small quantities but it is not "raw" Eggs turn into acid in the stomach and although they are raw I would have to cook them to eat them and that is out of the question. no eggs ... no whey..
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hi hitesh,
how are you
if yoga is practiced regularly then it's not difficult to achieve flexibility, yep i can share the knowledge with you that I got from the university, don't worry about it
oh yeah she is married :(
lol
Thank you both! :-)
wow did that beautiful lady kiss u.. lol
great u won two things.
the 2nd rank and her heart?
oops shes married right?
oh well theres tons of ppl that love u specially on GITMR
can u help me with my postures when u run your raw-community?
i do yoga, but not regularly, and my flexibility isnt that great.
my breathing capacity is great, and thats the only thing good.
Check out this footage of my mom's journey to our place, and at the end, an interview about her progress so far!
www.rawdawgrory.com
Charles?
things that have actually worked for me:
Valerian root for tea - very calming...
Lemon juice, sliced lemon peel, lemon grass or lemon verbina, raw honey, star anise (optional), maybe some ginger, hot water (let it all infuse together for a while) ...
oh yeah there were like 3 judges who really eager to find mistakes in my asanas and other yoga practices that they asked me to perform :)
But i am lucky hahahaha
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