A: It varies greatly on the individual, and such a simple question can be quite loaded. There will always be the guy who seems to get "jacked" in spite of anything he does or eats. On the flip side, you'll see guys who seem to be at odds no matter how much they eat or lift.
What I can tell you is that you need quality nutrition throughout the day to promote muscle growth (assuming your training is on track). Your body taps into amino acid pools when it needs them, not when you eat. If you don't have AA readily available then you're body will eat muscle. So make sure you have periodic feedings with lean protein as a staple of your meals.
Next, be sure to include high quality fats and carbohydrates. For those on the go, cashews, almonds and various other nuts provide a great amount of calories without really killing your appetite the rest of the day. You can "sneak" fat calories into many dishes without noticing too much difference in volume of food consumption. Substitute whole eggs for egg whites, add olive oil to chicken dishes or salads, and use high calorie snacks such as nuts (or trail mix depending on how much muscle you need).
One of the basic rules is more weight to bar and more food to the plate, stick with this and you'll have much more muscle mass in the long run.
More to come on this later this week...
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Yours in health,
Ryan Patrick
e: ryan.patrick@yahoo.com
Andrea Behling
e: andrea.behling@yahoo.com
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