diet for muscle increase

[bluetoon]

Hello Folks

i'm a new user on here and just looking for a bit of advice regarding what and when to eat with a view to building muscle mass.

I'm a naturally skinny bloke and despite spending three years at university during the course of which i lived off McDonalds and beer i simply do not put on weight. I took up distance running in a bid to offset the negative effects of my excess but have more recently taken up gym work in order to build muscle. i usually got to the gym five nights a week and then run about 8 miles on the weekend.

I'm using creatine at the mo and thanks to the links on another thread i now know a bit more about the positive effects of loading/maintainance and abstinence(!) etc. Just wondering if someone could post some advice on a basic diet to follow.

my staple diet at the moment is pretty much chicken or turkey and pasta as a main eveing meal. I've started taking this in two sittings in order to optimise protein intake. For breakfast i usually have cereal and toast or if time permits scrambled eggs. For lunch it's usually ham sandwiches and fruit or something similar.

Hope some of you can advise on how to tweak this diet to maximise effects. I know i'll never be built like Arnie and i'm not willing to give up my running to replace it entirely with strength work but any tips will be appreciated.

Cheers!

[cpcg32]

Don't take creatine or other supps until your diet and workout is perfect.

Eat and eat and eat some more to gain mass. Try to consume atleast 1g of protein per pound of lean body weight.

Before sleeping consume slow absorbing proteins like egg or casein.

After workouts consume fast absorbing proteins like whey.

There are lots of protein sources (chicken, egg, cottage cheese, tuna, etc.) so try lots and always have soemthing to eat.

[RSX-S777]

3 meals per day each with a lean protein source (ie chicken, turkey, egg white, lean beef, fish) and some complex carbs. In between meals drink a protein shake. If you work out correctly you should see results. The good news is you don't have to lose any lard in order to see your results.