What foods worked best for adding lean muscle onto your frame? Post any foods and make sure to emphasize the staples and any relevant details.
Also, so that people will know who's advice to take and who's to ignore I'll only be upvoting answers that include before and after weight approximations (lbs or kgs) and %body fat approximations. If you can post before and after pics then that's even better.
So an example answer might look like:
November 2012 - 6'3" - 185 lbs - 9%bf : April 2013 - 215 lbs 14%bf
Staples (Staple foods should constitute >50% of your diet during the time period): Ground Beef, White russet potatoes, Cheddar Cheese, Chicken, Basmati Rice.
Misc (Misc foods should account for the next 30-40% or so): Sour Cream, Butter, Sweet Potatoes, Lettuce, Bananas, peanut butter, Brown Rice.
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Meat, animal fat, eggs, sweet potato, potato, olives/oil, avocados, coconut, nuts (macadamia has the best qualities and highest in calories).
Basically high fat and starchy carbs are your best bet on the paleo diet.
I went from 225lbs with a 220 bench 25 min 5k to 170lbs close gripping 220 and deadlifting 300+ in about 7 months. I'm now around 180 squatting 250x20 and deadlifting 405x2 with a 19min 5k, and I'm leaner than I've ever been.
Staples: Anything and everything that once had a face: beef, chicken, fish, eggs, bacon, etc. Lots of whey protein. Sweet Potatoes. White rice. Broccoli. Coconut oil. Ridiculous amounts of dry tuna. olive oil. salt.
Misc: oatmeal (not anymore). greek yogurt. butter. fruit. peppers. Ice cream.
These are my food staples. In my opinion, food choices shouldn't differ between lean bulking, cutting, and maintaining, only macros/calories should be adjusted. Don't go on an all out binge either just in the name of bulking. You shouldn't actually be gaining body percentages if you are already metabolically fit. If you have to gain more than 2-3% bodyfat while bulking you're either (a) doing it wrong or (b) aren't metabolically healthy enough to be bulking in the first place. That of course, is just opinion. The following are the foods from my experience.
Weight over past 10 years (rounded to the nearest 5lbs average)
2004 (60 lbs) - approx. 3%bf
2007 (130 lbs) - approx. 8%BF
2008 (140 lbs) - approx. 8%BF
2009 (135 lbs) - approx. 8%BF
2010 (145 lbs) - approx 6%BF
2011 (155 lbs) - approx 6%BF
2012 (150 lbs) - 3%BF (verified, DEXA)
2013 (150 lbs) - approx 5%BF
Proteins chicken/turkey breast, beef/bison, eggs/egg whites, Greek yogurt, cod/tilapia
Starchy carbs sweet potatoes, potatoes, rice cakes/rice, oatmeal
added fats almonds/almond butter, avocado, coconut oil
fibrous vegetables broccoli, asparagus
non-essential additional foods blueberries, raw honey, bananas, sauerkraut, unsweetened almond milk, whey protein powder, other vegetables (peppers, tomatoes, mushrooms, mixed salad greens, etc), dextrose/Gatorade/coconut water (can be helpful post workout)
condiments sauerkraut, mustard, herbs/spices, balsamic/ACV, salsa, hot sauce
Supplements (optional) A good whey protein powder (look for BCAA count), glutamine (if training with a high volume), a solid multi-vitamin, BCAAs (only really beneficial during a cut and aren't necessary in a calorie surplus)
- Meaty Meat
- meat with meat on top and a side order of meat.
- something that has meat in it.
Ok, I really don't have much to contribute except what has already been said. Good meat and good fats. If you're building muscles, skip the bulking part of body building and just do the cutting part. You won't bulge up as quickly, nor will you tax your pancreas and damage your body with huge insulin spikes like the bulkers do when the carb load. Slow and steady wins the (human) race.
Food that is rich in substances especially in protein that is something which works for it and gaining mass through natural food can help wellness a lot because that is the kinda need of the body its better to gain through natural rather than any artificial thing.