imwright

Hey all,
I am just starting Muay Thai classes this month, prior to this I have no experience except for two months of BJJ. I am not looking to compete, just to have a healthy lifestyle. I am 6'3" and 160 pounds, not fat or muscular, just a thin guy.
I am looking to use Muay Thai and a healthy diet to tone up, maybe put on a bit of muscle, get a defined six pack, and just generally look more fit.
However, I am lost and overwhelmed by the wide array of foods around, and I have committed to eating healthy but this has been more of a random only buy healthy food and eat it thing which has left me with eggs (scrambled on toasted whole wheat bread), pasta in homemade tomato sauce, blueberries, brocolli, almonds (i love snacks).
Other than this, I really don't know anything about eating healthy while doing Muay Thai (3 times a week is what I aim for) so what I am asking for is just a basic list of meals that are healthy that I can prepare and eat for breakfast, lunch, and dinner, or should I eat like six smaller meals?
Any help you can give me on this new lifestyle choice is greatly appreciated, as I am very excited about this new change, I already sleep under eight hours a day and feel great upon waking up, as opposed to my last year diet of cafeteria food where I would sleep up to the eleven hours a night and feel crappy.
Thanks!

Bisping_187

A typical meal day if you seriously want to bulk up.

Breakfast - 2 Eggs
Lunch - Chicken & Salad Wholemeal Sandwich
Snack - 1 Piece of fruit
Dinner - 120g Salmon with 4 varieties of green veg mostly. Brown rice if needed 70g.

You could add another snack into this diet, it's up to you if your starting to feel hungry. This doesn't include relative supplements such as protein/creantine/bcaa and so on.

I would advise you eat other foods such as Tuna & Beef Jerky for that added protein. The example I showed you is probably around 100g protein on food alone, on less than 2,000 calories.

If your looking to increase size and muscle then I advise you eat around 7 meals a day but adding things like cheese/cashew nuts/more fruit per snack and so on.

wukkadb

You will never gain weight eating this little of food.

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AnimalPAK

QFT, if you want to gain muscle, you are looking at eating a minimum of 6 small meals a day with a protein rate of 35-40 grams each meal for your body type.

you will put on lean muscle but its gonna take a while, so don't get discouraged.

The Crusher

Put simply:
1: More calories than you are burning (good calories)
2: Lots of lean protein and protein shakes
3: Weight lifting alternate strength and toning exercises
4: HYDRATION! Muscles need hydration!

TheNegation

I.....see.....

TS, you need to either choose gaining muscle or getting a six pack. Having a six pack is about low BF%, gaining muscle will probably require you to do the opposite. Choose one or the other.

The Crusher

In my experience it is easier to bulk and then cut...

wukkadb

That's pretty much what he is saying... you can always "cut" weight, but it's nearly impossible to gain size/mass, while also losing BF%.

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imwright

Alright, I have decided to go for cut weight to tone up. Here is what I am currently eating:

Breakfast
Two egg scrambled eggs with veggies (broccoli, green peppers), bowl of Kashi Get Lean cereal, and an apple.

Snack
Mixed nuts and broccoli

Lunch
Two tuna and cucumber sandwiches on whole wheat toasted

Snack
Blueberries or other fruits (bananas/apples)

Dinner
Salmon and brown rice

I am a very hungry guy and could eat more if you guys have any improvements/suggestions let me know, thanks!

Bisping_187

Where the hell did it say that he wanted to gain weight? by eating this meal with another snack & protein shakes he is likely to consume 100g+ of protein a day as well as keeping fit.

He needs to aim for around 5 to 6 meals a day whilst drinking plenty of water. There is no point in him overloading on food when he is only doing Muay Thai 3 times a week consisting of 1 hour sessions.

What? It's not as if he is going to the gym or anything, he is only keeping fit with Muay Thai. If he wants his defined six pack and stuff then he needs a lot of protein in his diet, not 6 huge meals.