These are the 4 main food items people tend to talk about when it comes to building muscle. I’m curious, for everyone open to discussion-
How much meat are you eating daily?
How many eggs are you eating daily?
How much milk are you drinking daily?
How many scoops of protein are you supplementing with daily?
I’ll start. I’m at 1.5lb of meat and a dozen eggs daily right now. For a long time I was at 1lb of meat and 6 eggs, but I’m trying to add some quality mass. Drank plenty of milk and protein shakes in the past but not anytime recently.
Meat: No less than a pound per day, typically more
Eggs: At least 4 per day, often in the realm of 10-12
Milk: Half a cup once a week
Protein Powder: On weekdays, 9 scoops per day. On weekends, 3.
I count all beef, chicken, turkey, and fish as “meat.” Are you seeing “meat” as something different.
As long as was competing in bodybuilding I ate no milk products, and the first two decades I did not use protein supplements. The last decade (my 40’s) I competed I did use Met Rx.
IMO, it was critical to eat six “small” meals in order to digest the most protein. It was my philosophy that I could not digest more than 50 grams of protein at any one sitting. So, I never tried to get more than 50 grams of protein each meal.
Currently:
1lb of meat a day, maybe just under (I think, I go by grams!)
4-5 eggs daily, occasionally 6-8
Half a litre milk
Not had a scoop of protein since early this year
Interestingly, its been shown that there is no cap to protein absorption per meal, so you could get all 200g protein in one sitting and still have roughly the same absorption rate as if it were spread out.
BUT
It’s also been shown that the body does better with nutrient absorption when insulin levels are kept steady, meaning 6 meals daily with roughly equally spaced nutrients is better for overall growth.
So it is the same conclusion but for different reasons.
6 meals per day is still optimal for muscle growth.
@RT_Nomad Yeah, all that stuff you listed, plus pork, duck, goose, goat, lamb, bison, venison, elk, and so forth…basically anything that had eyes and could walk, swim, or fly.
@Andrewgen_Receptors 3lbs is legit. That’s why I started this thread, to really challenge what was “normal”. And hijack is fine, interested to learn people’s reasoning as well.
@s.gentz Damn you for trying to sidestep the rules! I should have clarified in the original post that milk only counts if it came from something with tits.
1.) Between 1.5 and 2 lbs, depending on the source. Mostly steak, chicken thighs, salmon, and tuna packets.
2.) 6 every morning. Maybe upwards because I like to snack on hard boiled
ones when I’m driving.
3.) No actual milk due to avoiding sugar, but with kifir and yogurt, easily 4 cups worth of dairy. I did the GOMAD thing for a few years and liked it, fwiw.
4.) Generally 2 scoops on non-workout days, and 4 on workout days with the additional shake. I’m not consistent about this though.
I currently have 4 meals and a shake per day when I’m not working. When I am, it all goes out the window.
Meat - 1.5lbs (600 -700 grams) - eaten across 3 meals
Egg - 4 currently for breakfast, but 6 when I am trying to add a little weight
Milk - None
Protein powder - 2 scoops taken with 200grams of greek yogurt for the 5th meal before bed.
