I workout 5 times a week and want to start to gain muscle, what should I eat?

by Carrie
(Canada)

I'm 35 years old, 5'2 116 pounds. I'm single I would really like to start weight training at the gym.. But I don't really know what type of food to eat..

I eat in the morning a slice of toast with peanut butter.

Then around 10:30 I will eat veggies with some low fat dip..

Then for lunch salad nuts or wrap with chicken..

Then I will eat yogurt with some whey protein..

Then I will have chicken for dinner or just a shake.

Answer from Rumi

Hi Carrie, you eat almost perfect. I have a question what time in the day you workout? I mean if you workout in the morning than I suggest to have protein shake before the workout and than after the workout.

If you want to "feed" your muscles and gain some (which is difficult task for a woman, because you don't have necessary amount of testosterone) you need to drink protein shake 30 minutes before the workout and than right after the workout and also drink some "quick carbs after the shake, like a glass of coke (but not diet, you need small amount of sugar to feed the muscles after the workout, so a glass of regular coke or a glass of fruit juice is perfect after the protein shake).

During the day you need at least 3 protein meals, which can be - grilled chicken breasts, pastrami beef and grilled fish. Always eats meat and fish with a salad to prevent constipation and get necessary vitamins.

Here is an example of a diet to gain muscles:

Breakfast: Protein shake

Workout

After the workout: Protein shake

Snack 1.5 hours after the last shake: 200 grams pastrami beef on only 1 slice of whole grain bread. A glass of water.

Lunch: Grilled fish, salad, a glass of water.

Snack 3 hours after the lunch: 400 grams plain skimmed yogurt.

Dinner: 200 grams grilled chicken breast, salad, a glass of water.

If you workout in the evening, than change the order of meals:

Breakfast: 200 grams pastrami beef on only 1 slice of whole grain bread. A glass of water.

Snack: 400 grams skimmed milk.

Lunch is the same

than 30 mins before the workout have protein shake.

Workout

Protein shake plus a glass of fruit juice or coke.

1-1.5 hours after the workout have the dinner.

All the best,

Rumi
Workout routines