Base Muscle Building Diet

This is a base muscle building diet because you can use it as a base to build your diet on. The calorie intake is just over 3000 which is fine for someone around 160 pounds, but calories and protein intake must increase as bodyweight increases.
Meal Food Protein Calories
Meal#1 40 grams of whey protein mixed with 300ml of water. 30mins later, spanish omelette using 2 whole eggs and 4 egg whites. 2 pieces of brown toast with margarine. 60g 620
Meal#2 Weight gainer shake. 30 grams of protein, 40 grams of carbs, 5 grams creatine. 1 banana. 30g 380
Meal#3 Ground beef chilli with brown rice OR 150 grams grilled chick or pork with brown rice. 40g 600
Meal#4 Weight gainer shake which includes 30 grams of protein, 40 grams of pure carbs and 5 grams of creatine. 30g 350
Meal#5 Post workout shake. 40 grams whey protein, 30 grams dextrose, 5 grams creatine, 5 grame L-glutamine. Have as soon as possible after your workout. 40g 450
Meal#6 Post workout meal. 200 grams of chicken or beef, 100 grams of green vegetables, 1 whole baked potato. This meal should be eaten about 1 hour after your workout. 50g 550
Meal#7 Before bed protein shake. 30 grams of whey protein mixed with water. 30g 120
  Totals: 280g 3070

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