Lean Muscle Building Diet plan for Men and Women I have the structure. help me out

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Permalink Reply by Kurt Massey on April 20, 2009 at 7:48am

I am eating whey or somthing similar almost 6 to 7 times a day and I am carring it around in a back pack... And ... no I have no idea how to do anything with milk but drink it. and I am slightly lactose intolerant so without the isolate it wreaks acidic havoc on your body. if you are trying to flow as much chi as possible through you... milk sucks...

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Permalink Reply by hajapapaya on April 23, 2009 at 4:05am

Hi Kurt,
If you are lactose intolerant, your body will make mucos out of it.

something about proteins and amino acids:

http://www.youtube.com/watch?v=ae-dlHOmwk4

And its true, after 8 months 100% vegan raw, I can tell you, that I never had more musclemass and never had less bodyfat in my life. (and I´ve never trained less)

good luck

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Permalink Reply by Jeanette Fourie on April 19, 2009 at 11:57pm

Hi Kurt
I am working on a diet. I power walk an hour daily, sometimes 2 hours and do stretching afterwards for about 30 minutes a time.

My daily menu:
I take flax seed and Vit.b12 plus folic acid tablets daily.

1. I start the day with 1 t. Barley green powder.

2. 10 am. - a Green smoothie consisting of:
1 cup of filtered water, blended with 50% dark leafy greens (spinach, kale, romaine lettuce, rocket, sprouts, ect.) and 50% fruit like( banana, orange, mango, pineapple, apple, strawberries, kiwi, ect.) usually about 3/4 kinds of fruit at a time. Note : Do not mix cantelope or watermelon with other fruits as it digests differently and will give you indigestion.

3. 12 to 1pm
3 to 4 fruits and a handful of nuts

4. 3 to 4 pm
Another green smoothie (about 2 cups )( vary fruit and greens as often as possible)

5. 5 to 7pm
1 t. barley green powder mixed with filtered water
and a HALF hour later have 3 to 5 fruits. Or as many as you need to get satisfied.

Thats it.
It works for me.

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Permalink Reply by Kurt Massey on April 20, 2009 at 7:47am

ok we're not having much luck with getting some solid advice from a pro yet so here is an easier question. what is the least acidic, wish it could be fruit but want the next best thing...Replacement for:
-eggs
-oatmeal
-roastbeef/turkey
-cottage cheese

If I could find a substitute for those things I will be good to go with the diet. We can always tweak it later but I found that the grape nuts wheat is ok especially because it is never more then 1/2 a cup. I also purchased brown rice protein powder (if anyone wants the brand just ask) I ordered 16 oz of hemp oil (it has a very light, warm nutty flavor and witht he hemp protein powder I should be all set on protein powders from natural sources. One thing I would love to figure out is how to substitute fruit in place of most of the carbs. Anyone know how fruit would compare to the oatmeal, grape nuts, wheat bread, wheat crackers etc etc Does it compare? I need to know! :-D

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Permalink Reply by hajapapaya on April 25, 2009 at 6:57am

durianrider I love your answers

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Permalink Reply by Kurt Massey on April 20, 2009 at 8:00am

Here is the modified plan with acceptable items

Attachments:

• Kurts Raw Daily Meal 1.doc, 21 KB

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Permalink Reply by Jenna Hensley on April 20, 2009 at 7:28pm

Hi Kurt--

I know this may be a bit off topic, but I'm wondering what your goal is in all this. Bodybuilders have proven that a whole foods vegan diet can be used to gain mass--if that's your objective, why not simply supplement your diet with vegan proteins? As suggested, read 'The Thrive Diet'--excellent info for vegan athletes.

Whey and casein may build good mass, but any day-one vegan can tell you they don't generally support health (you said yourself you don't repond well to dairy). Animal proteins are even more effective in manipulating one's body to unnatural size: chicken, lean beef, eggs. You will not find vegan options that feed your muscles as quickly and effectively as whey or prevent catabolism as well as casein. And many whole food vegan proteins are high in carbs, which will skew your ratios--it's really hard to build a diet off supplements; expensive, boring to eat, and nothing can really replace FOOD borne nutrients with their enzymes intact.

I assume you're here on this forum because health is a major factor and you believe in raw foods. Raw foods certainly support beauty and healthy, athletic bodies. However, It would be VERY difficult to maintain a 'Mr. Universe' physique, but I'm not sure why you would want to. Many, many bodybuilders age very poorly with damage to their livers and kidneys--our bodies were not meant to process all that protein (as we all read in 'The China Study').

I think you can get really great results by adding greens, sprouted seeds and legumes, nuts, limited supplements... etc., but I don't think it's realistic to try and 'replace' foods like lean meat, cottage cheese, oatmeal and so on, because there simply ARE NO plant based alternatives that do what they do. I would start from scratch and build a high protein raw food diet. Your sample diet's calorie totals are about 40% protein, 40% carbs and 20% fat (while your guidlines suggest 37.5% protein, 50% carbs, 12.5% fat). It should be fairly straightforward to build raw meals based on those ratios. You can find nutrition info for EVERYTHING here:

http://www.nutritiondata.com/

Or simply follow a vegetarian/vegan bodybuilder's diet (you said yourself you're okay with eating foods such as whey, bread, crackers, grapenuts...etc.).

I REALLY did not mean to knock any of your work. I'm obviously interested in this topic and wish you the best of luck! I think raw vegans are interested in this and hopefully it gets figured out--I'd love to have a quality, raw, mass-building plan for my bodybuilding husband! I just think it's better to start over than to try and emulate another system.

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Permalink Reply by Kurt Massey on April 23, 2009 at 9:25am

Hey jenna I agree with you. As I have been looking into things I have found that the veggie alternitives to these foods in such a body building plan are extremely lean sources that require special planning to gain mass. I read rawmatts ebook and found that whey and casein have undigestible protein fractions that sit in your body and make you unhealthy, cause liver inflammation and free radicals and all kinds of other issues. I have just started the hemp protein and I am waiting on my brown rice protein. I am seeing that walnuts are almost like a meat replacement so I am going to buy extra walnuts and almonds (worry about the invisible fungus later) and ezekiel 4:9 cereal instead of grape nuts. Soy milk isnt as bad as cow milk so I have been using les then a cup to wet my cereal so it is not too gross. I am looking for quick grab foods and not necessarily mixes of ten veggies, sprouted, cooked, prepared etc. I never do all that fancy stuff to food and the raw food diet is about keeping things raw. I am looking for things that you can grab whole or do very little preperation to. I am finding that viggie soups are awesome ut I will get more into them later... they aren't the mass builders. We need mass building foods that are easy to grab that aren't meats, or ACIDIC foods. The twist that makes this slightly more difficult is keeping the body as alkaline as possible. A lot of vegan foods cause an acidic state in the body which is no good for what we are doing here. I know we can come up with somthing easy, whoelsome and equivalent without making special potions, soups or going acidic...

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Permalink Reply by sundancer on April 23, 2009 at 2:39am

kurt, you might want to try brazil nut protein, i soak brazil nuts over night and
make milk with them, i know brazil nuts have the most calories of any nut

i think i can help you out with your equivilance idea
-1 egg----- = 3 tbls chia seeds (amazonian warriors used these long ago, you can absorb more h2o)

-oatmeal ---I think you already got this one, buchkwheat but honestly one of my favorite raw
creations is from whole raw organic oat berries, saoked, sprouted & rinsed for a few days, coarsely blended with goji & raisens..topped with agave and mesquite pod meal

-roastbeef/turkey- I make a good vegan raw turkey using almonds/walnuts/pistachios/macadamia with poppy seeds & celery/root veges all chopped and formed and warmed...(thanksgiving style)

-cottage cheese- Truly raw cashews soaked in h20, blended, & in-occulted with rejuvilac

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Permalink Reply by Abhi - ThisVeryMoment on April 27, 2009 at 11:53am

I'm gonna watch this space. Similar boat.

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Permalink Reply by Kurt Massey on April 27, 2009 at 12:32pm

This is how you get jacked while staying mostly alkaline and eating almost all non processed, alive, filled with light energy foods :)


High Protein/High Calorie Bodybuilding Nutrition Program-
(Times are examples to show intervals).

10 a.m. Breakfast 1
1 Multivitamin
2 scoops Brown Rice Protein
½ scoop Glucose polymers (25g carbs.)
1 tsp. Honey
1 large Apple / 1 Bowl of Berries

11:30 Breakfast 2
2 Eggs
2 pieces Ezekiel
1 piece Fruit
Green Tea/ Stevia/ ½ serving Glutamine/ ½ Lime

2:00 Midmorning Snack
1 scoop Hemp Protein
½ scoop Glucose polymers (25g carbs.)
1 tsp. Honey
2 Celery sticks
1 Fig
20 nuts from Walnut trail mix
1 tsp hemp oil

5:00 Lunch
1 egg
1 piece Ezekiel
2 cups Spinach
2 Tbsp. Hummus
1 scoop Brown Rice Protein
2 Figs / 1 Large Apple / Large piece of Melon
1 tsp. Hemp Oil

7:00 Post Lunch Snack:
1 tsp. Honey
20 nuts from Walnut/Almond/D.C. Trail mix
Bee pollen

9:00 Pre – Workout
1 tsp. Honey
1 scoop Brown Rice Protein with:
Green Tea
½ scoop Glucose polymers (25g carbs.)/ ½ scoop Glutamine
1 serving Creatine/ Beta-Alanine

11:00 Post – Workout
1 scoop Brown Rice Protein
1 scoop hemp protein
½ scoop Glucose polymers (25g carbs.)
BCAA’s
Afterglow Supplement

12:00 Dinner
1 tsp. Honey
1 serving Black Beans
1 large sweet potato
1 cup broccoli (preferred) / Spinach
1 cup Stevia/ Lemon/Limeade

2:00 Bedtime Snack
1 scoop hemp protein
1 tsp. Hemp Oil
2 Slices Ezekiel
1 cup Green Tea/ Stevia/ Lemon/ Limeade

Attachments:

• Kurts Raw Muscle Meal 1.doc, 29 KB

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