He should eat lots of all that's listed.
The formula is pretty simple. . . take in more calories than you burn. Lifting without increasing his caloric intake will do nothing to help. . . and, in fact, could actually cannibalize the muscles, limiting their growth.
One thing I do is eat lots of packaged egg whites (with a whole egg mixed in) for protein. And I mean LOTS. . . I take in the equivalent of a few dozen eggs a week. I also take in 5-7 pounds of chicken breasts a week.
A couple of tips. Taking a good, whey protein drink immediately after lifting gets the process going. Then, within a hour to an hour and a half after lifting, he should have a protein-packed healthy meal. Foods with a low glycemic index are best for this meal. . . like brown rice, sweet potatoes (not white potatoes) along with red meat or fish. Or whatever floats his boat. If time is limited, just a roast beef or sliced turkey sandwich on whole wheat bread works just fine.
Also, just for a few extra calories, I eat Smucker's natural peanut butter. . . healthy fats and lots of protein and calories. Smucker's is the best because it's peanut only. . . unlike other brands that include extras like sugar and palm oil.
One other of my staples not on Vickie's list is whole milk Greek yogurt. . . this stuff is amazing and good to include in the post workout meal. Lots of protein and casein, which is slowly absorbed into the system. In fact, just before I go to bed I have some Greek yogurt or peanut butter to help nourish. muscle while in a sleep state.
But in the end, it still comes down to calorie count. And a word of warning. . . . eating healthy isn't cheap. And that's why I eat a lot of chicken breasts. . . they're cheap.
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