Can I get a sample diet that will give approx. 280 grams of protein per day. ?

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Can I get a sample diet that will give approx. 280 grams of protein per day. ?

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Here is a sample diet that will give you approx. 280 grams of protein per day. This works out to a little more then 1.5
grams per pound of bodyweight for you which is ideal for gaining muscle mass.

Eat this diet and follow the workout routine listed at: http://www.leehayward.com/workout_programs/index.htm and
you will be on your way to a bigger, stronger, and more muscular body.

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6 eggs (boiled, fried, scrambled, etc.) = 36 grams of protein
2 slices of toast with peanut butter = 20 grams of protein
glass of orange juice

2 scoops of protein powder mixed with water = 40 grams of protein

can of tuna with mayo = 30 grams of protein
bran muffin = 6 grams of protein
piece of fruit

2 scoops of protein powder mixed with water = 40 grams of protein

Large serving of meat (i.e. beef, chicken, pork, etc.) = 50 grams of protein
Pasta with sause = 10 grams of protein
salad with dressing

2 scoops of protein powder mixed with water = 40 grams of protein

bowl of cereal with milk = 10 grams of protein

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Here’s the recipe I use:
Based on a 1/2 cup of uncooked oatmeal or 1/4 cup of steel-cut oatmeal
With the oatmeal prepared
Use 1 tablespoon or more of natural peanut butter or almond butter
Once the butter is fully mixed in the oatmeal
Mix 2 teaspoons of unsweetened cocoa powder
The oatmeal might get thick but is ok because
the 1 scoop of Chocolate ON 100% Natural Whey protein powder will actually add liquid to the oatmeal (if the oatmeal is too thick to absorb the powder then simply add a little more liquid – this only happens for me with I use steel-cut oatmeal)
Finally, the vanilla stevia. This sweetener really brings out the chocolate flavor. Chocolate stevia does not work nearly as well – nor does vanilla extract.

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Every day, eat at least one serve of each of,
– fruit
– vegetables
– starchy stuff (potatoes, pasta, bread, rice – all preferably wholegrain)
– nuts
– beans
– red/white meat
– fish
– dairy & eggs
where a “serve” means what will comfortably fit in your hand, eg a palm-sized steak, an apple, a handful of rice, etc.

At least one of each every day, just to make sure you get the right nutrients overall. More according to appetite. Whether you have 10 of one of them and just 1 of the others, or 2 of each or whatever I don’t care. Just get at least one of each every day.

Do basic compound lifts three times a week, with a full clear day between. In every workout, more, more and more – either more weight than you lifted before, or the same weight with more reps, or the same weight and reps but with an extra set. More weight, more reps or more sets.

If you want to get bigger, eat more. After a month of heavy lifting and heavy eating, see if you’re bigger, if you are keep doing what you’re doing, if not eat more. Adjust as you go.

Don’t worry about all this stuff. Worrying about macros when you (the typical “you”) are missing breakfast, having McDs for lunch and meat and three veg for dinner is like worrying about being a rally car driver when you don’t know which is the clutch and which the accelerator or brake.

Keep it simple to begin with.

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