protein intake?

[chuckb77]

i am 6'2 185 and i am looking to gain about ten pounds without using any supplements. all i am planning to take is creatine. i eat about four meals a day. what is a good protein intake for each meal? and what is to much? also is there a way to gain ten pounds relatively quickly without putting on a lot of fat?

 

[MarkFlC5]

Lots of choices. Most would say:

TUNA (in water)
Chicken Breast (or legs, etc. Very High in Protein)
Turkey or Turkey Burgers
Egg Whites
(93% Lean Burgers) Very High In protein
Fat Free Ham
Cottage Cheese
Milk

 

[Enock]

i am 6'2 185 and i am looking to gain about ten pounds without using any supplements. all i am planning to take is creatine. i eat about four meals a day. what is a good protein intake for each meal? and what is to much? also is there a way to gain ten pounds relatively quickly without putting on a lot of fat?

Aim for 1-2 grams per bodyweight or even LBM. (for some 1 gram works fine for others they don't seem to improve there weights untill they hit higher protein amounts.)

roughly space your protein out equally across your meals, but don't fret over getting it quite identical if one days meal is high in protein either use it to your advantage and enjoy something else, or continue w/ your other protein rich meals and have a nice high protein day. All the protein isn't going to do any good though if you don't have enough calories to surpass your maintenance needs other wise a large part of them will be used as fuel.


As far as how fast you can gain 10IBs, that greatly depends on man factors the largest probably being how long have you been training.

Also you can put on 10IBs of muscle faster if you are willing to put on some fat as well. I.e. Bulk up 15IB and then but down 5. It will get you there much faster than trying to gain 10Ib staying lean the entire time.

 

[diamonddiceclay]

eat a ton of red meat