If you eat at a calorie surplus with a lot of protein without weight training, then you will just get fat. Foods rich in protein include eggs (which contain the highest biological value of any food protein), milk, chicken and red meat. Lunch:Chicken/turkey breast (~6oz), fruit or veggies. Now to gain weight, I will need to add between 500-600 calories per day. Muscle mass gain depends more on your calorie intake (surplus) and weight training. This gives a grand total of 3380-3480 calories per day to gain weight, according to formula #2. Eating plenty of protein is probably the second most important variable, after training intensity, when it comes to building size. 200g of chicken provides your recommended daily allowance (RDA) of protein: 0.8g per kilo of body weight. My protein choices are pretty simple: chicken, fish, and eggs. I typically buy 5.5-6 pounds of chicken breasts for four days. . As you can see, the two formulas give you pretty much the same number of calories needed to gain weight. Subtracting the water lost during cooking will give me a total of 4 cooked pounds, which works out to a pound of chicken per day, or 8 ounces of chicken for two meals. But even if protein intake is increased it means eating multiple meals throughout the day since the experts have said we can only digest 25-30 grams of protein per sitting. When a meat thermometer reads 165 degrees (inserted into the thickest part of the thigh, without touching bone), let the chicken rest for 10 minutes. Is it healthy too eat many times a day?Guru Mann's explanation on it. Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition. Per 5 large eggs: 388 calories; 2.8 g carbs 26.5 g fat; 31.5 g protein; Eggs are an excellent protein source. How much Chicken you can eat a Day? Snack:2 scoop protein isolate OR 1/2 cup cottage cheese 1% OR 2 scoops natural pb Perfect for a post-workout meal. Dinner(post): ~12-14 oz chicken breast, 1/2 cup cooked rice OR white pasta, 250 ml chocolate milk. The small intestines can digest as much as 500-700 grams of protein (5) keeping in mind proteins functions do include other things other than soft tissue repair. They can be especially awesome when you can't bring yourself to eat another chicken breast. The high protein of the chicken will help rebuild damaged muscle fibres while the carbohydrate content of the rice will replace muscle glycogen levels and refuel. Number of meals per day There is still debate about the number of meals a person should eat each day within the bodybuilding community. Snack(pre-workout):2 scoop protein powder, ~5 rice cakes. Enough: 450-550g a day If you're even slightly deficient in protein you can't build muscle tissue. 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