- Joined
- Dec 18, 2007
- Messages
- 195
Congratulations. You already look pretty good, and you're setting some aggressive goals. 10 pounds of lean mass per year for three straight years is aggressive, but go for it. If you get only 5 pounds of lean mass per year over three years, that's still awesome progress. I don't think I ever put on more than about 5 pounds of lean mass per year, but we're all different that way.
If after six months you're not on the lean mass growth trajectory you want to be on, you need to up your calories, especially your protein intake. Whole food is great, but a protein shake can be very effective for people who have difficulty eating a lot. Best time for this, IMO, is at night. 30-40g of a cassein protein or protein blend, and add in 2-3 tablespoons of heavy whipping cream. It's pure fat with no sugar, and it helps slow the speed in which the protein shake gets dumped into the bloodstream. Plus, the whipping cream makes the shake taste great which makes it easier to drink regularly. Of course, if you're on track with just your whole food diet, then stick with it. keep is simple and if it's not broke, don't fix it.
If after six months you're not on the lean mass growth trajectory you want to be on, you need to up your calories, especially your protein intake. Whole food is great, but a protein shake can be very effective for people who have difficulty eating a lot. Best time for this, IMO, is at night. 30-40g of a cassein protein or protein blend, and add in 2-3 tablespoons of heavy whipping cream. It's pure fat with no sugar, and it helps slow the speed in which the protein shake gets dumped into the bloodstream. Plus, the whipping cream makes the shake taste great which makes it easier to drink regularly. Of course, if you're on track with just your whole food diet, then stick with it. keep is simple and if it's not broke, don't fix it.