Diet for building muscle – diet power supply to ground

Confused about which diet is best for building strength and muscle mass?

Tired of endless attempts to calculate how many calories you need eat, so that muscles grow, but the amount of fat does not increase sides?

You are not alone. There is a lot of information on the Internet and it’s hard to understand how to eat in order to gain muscle mass. What kind eat foods, and which ones to refuse? How much protein and carbohydrates you need to eat for muscle fiber growth? If necessary eat fats or exclude from the diet to increase dry mass without fat?

Content

• Proper nutrition for mass – what is it?
• Proper nutrition for muscle growth
  • 1) 90% eat natural, whole foods
  • 2) 10% eat what you want
  • 3) Eat enough to be energetic
    • How much to eat?
  • 4) Eat 2-3 times a day
  • 5) Consume carbohydrates every day
    • The best time to take carbohydrates:
  • 6) Determine the products make you feel it’s better
  • 7) eat fruit
  • 8) Do not consume a lot of fat
  • 9) Do not believe the myths about high protein intake
• Weight Nutrition Questions
• Summary
• 7-day muscle building nutrition program
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

Proper nutrition for mass – what is it?

What statements to believe? “Carbohydrates are evil” or “Necessary eat carbohydrates to exercise and be fit? ”

“Protein is needed for building muscle” or “Eating Meat leads to cancer and impairs complexion?

From this, the head goes around and leaves helpless. You you might think: “Fitness is very difficult, so you should not climb into this matter. ”

It should not be.

You should not have difficulty navigating the topic nutrition.

I, like my clients, support the press relief all year round, eating 1-2 large portions of food per day, and do not suffer, trying to survive on boiled chicken breasts and steamed broccoli. On in fact, this result can be achieved by eating delicious food everyday.

Proper nutrition for muscle growth

Below you will find 8 useful tips and sample menus for dialing. the masses that will give you everything you need in order to be strong and slim. At the same time they will allow you to be energetic and healthy for many years.

This list is the result of nearly 30 years of experimentation. on myself and on thousands of my clients.

It also includes conclusions drawn after numerous conversations with nutritionists, trainers and doctors who are experts in the field of health, working ability and longevity.

Following these principles, the following results can be achieved:

• Faster and easier to get rid of fat;
• Gain muscle mass with a minimum amount of fat deposits;
• Get more energy;
• Improve attention and thinking;
• Improve digestion;
• Improve the immune system;
• Improve the reproductive system;
• Get rid of pain;
• Cheer up.

Well then, let’s get started!

1) 90% eat natural, whole foods

Any diet designed to improve physique or increase performance must be healthy.

For some reason, people either forget or ignore this moment. They start to eat kilograms of meat per day, drink sweet sports drinks and order french fries with cheese and salmon, because they are “on the mass.”

Be smarter. You are an adult and must be held accountable. for your health. No need to drink soda or complain that You do not like the taste of ordinary water. So do the little ones children.

Your diet should be based on health and quality. of life.

If you have poor health and no vitality, then what’s the difference What does your abs look like?

Although the topic of an ideal diet can be argued for a long time, however there are one moment in which all unanimously agree.

A healthy diet includes a wide variety of whole products. You must eat natural vegetable and animal origin.

If the product has more than 5 ingredients, then it is most likely poor quality. If you have never heard of any ingredient or you can’t pronounce its name, then such a product is definitely not should eat.

In other words, your diet should include:

• Potatoes of all kinds, zucchini, as well as any root vegetables;
• Cereals such as rice and oats;
• Vegetables of all colors;
• Fruits of all colors.

These products provide you with essential vitamins, minerals and antioxidants. In addition, they contain carbohydrates, which will give you energy, including for training.

Yes, you need carbohydrates, but more on that later.

In addition to vegetable, you need animal products such as meat and eggs that contain:

• Protein. It is an indispensable element for muscle growth. and performance improvements. Try to consume 2 g daily protein per 1 kg of body weight. Nobody needs it anymore quantity.
• Healthy fats. They play a crucial role in prevention of heart disease, diabetes and chronic diseases. They will also help maintain hormonal balance.

Fats are especially important for maintaining testosterone levels.

• Vitamins and minerals. There are some elements necessary for the body that you cannot in sufficiently derived from plant foods.

For example, B vitamins, copper, zinc and iron. Fortunately in animal products in abundance contain some of of these elements.

Combination of Whole Raw Foods with Foods animal origin will provide you with the most nutritious ration.

This means that every day you will have everything you need. for maximum performance.

2) 10% eat what you want

If you competently go on a diet and keep track of the amount of calories you consume, you can eat delicious food everyday. But sometimes these will be products that are considered unhealthy. I mean pizza, hamburgers and even ice cream. If you do not exceed the daily intake of carbohydrates or fats, then everything will be okay.

A flexible nutrition plan will work in the long run and allow you to stick to a diet all your life. This is not a call to eat fast food. Most of the time you should eat healthy. products, but if an irresistible desire arises or appears holiday occasion, you can safely treat yourself.

3) Eat enough to be energetic

A healthy diet should not only provide a good appearance view. You should also FEEL well.

Most diets you read about in magazines or on the Internet lead to directly opposite results.

They require giving up all carbohydrates and reducing calories in general, which makes you feel craving for food and leads to feelings fog in the head. You have no energy for training, and sexy life at the level of an 89-year-old man.

It is impossible to live normally with a minimum of calories. Such diets – complete nonsense. You will never be able to adhere to such a regime more than 60 days.

Of course, you can lose a lot of weight in the first 2 months. But then you’re so tired of such a diet that you’ll return to old eating habits and gain weight again.

Instead of such extreme approaches, find a diet that you be able to stick.

It should provide you with enough calories, so that you stay motivated every day.

How much to eat?

When it comes to making a nutrition plan, the main thing is not overdo it. You can spend many hours analyzing diets, trying to figure out the PERFECT nutrition program. But it’s a waste time.

You just need a reasonable power system as a starting point points.

Next, you will adjust it. That’s where you need advice specialist. An objective view from the side will help you accept the right decision.

I do not insist that you with manic perseverance weighed and measured everything that you put in your mouth. But you have to do this is the first 1-2 months to learn how to determine by eye the right servings. Then, when the amount of fat in the body will be about 10%, and you want to become even slimmer, then you will have to Track calories a little more strictly.

For this, I recommend using such mobile applications. like “My Fitness Pal” or “My Net Diary.”

Here are the initial recommendations for calories:

Fat Loss: 24 calories per 1 kg of weight body.

Maintaining current shape: 28 calories per 1 kg body weight.

Weight gain: 32 calories per 1 kg of body weight.

• Consume 2 g of protein per 1 kg of body weight

• Consume is no longer necessary, this does not increase muscle mass.

• Consume 2-4 g of carbohydrates per 1 kg of body weight

• The more fat you have in your body or the faster you want from getting rid of it, the less carbohydrates you should consume.
• The more muscle you have, and if you want to build it, the more carbohydrates you have to consume. Start at about 4 g. Then, as you progress, increase this figure to 6 g per 1 kg of weight body. When this is not enough for you, and you want to consume more more calories, you will need to get them from fat.

• Use the rest of the calories with fats.

• For the normal functioning of the hormonal system, 0.8 g is required fat per 1 kg of weight. The only moment you need reduce this amount, there will be the last phase in the loss phase fat.

4) Eat 2-3 times a day

The old days when bodybuilders ate 6 times a day, a long time ago gone. Studies have shown that the frequency and timing of meals is not play a big role. How many proteins, fats and carbohydrates do you eat? at the end of the day, that’s what really matters.

Eating 5-6 times a day is extremely inconvenient. If I want to eat, then I load the plate properly and enjoy the meal. Peck like a bird every few hours no pleasure. Actually it is quite painful.

I prefer the largest portion at dinner. After workouts (that is, the day she is) I eat extra large portion. In addition, I make 1-2 snacks, which usually consist of a protein shake with added green juice.

In those days when there is no training, in the morning I can have a cocktail, then have a modest lunch, and in the evening at dinner eat a huge portion.

Frequent eating is not only uncomfortable, it can also negatively affect digestion and testosterone levels.

5) Consume carbohydrates every day

Nowadays, many people are using a low-carb diet to get rid of fat.

However, after a few weeks of staying on it, you will realize that it is not the “magical tool” you were looking for.

Yes, it works first. Fast enough you get rid of water and body fat. However, after this process will stop.

You will look and feel very bad.

Muscle fullness will be at zero, no pumping, but strength in the hall will be enough for 20 minutes. On top of that, you immediately exhale as soon as you begin to perform intense training session.

The conclusion is this: this diet does not suit us.

For the physical transformation of the body, carbohydrate reduction counterproductive. If you use them regularly, then get rid of fat faster and your muscles will look heavier and fuller. Carbohydrates – an integral part of the diet, which is aimed at muscle building and fat burning at the same time. Key moment is the right time to take carbohydrates, as well as combining them with proteins and fats.

The best time to take carbohydrates:

There are 2 main carbohydrate intake times:

1. Before training
2. In the evening

If you are training to build strength and muscle, then you carbohydrates are needed.

They are the best “fuel” for this kind of training. You you will always feel, look and exercise better, if there are carbohydrates in your diet. So, 60-90 minutes before workout you should eat 25-50 g of carbohydrates. Sources may be by the following:

• Small plate of oatmeal
• Little sweet potato
• A serving of white rice the size of a fist

If you exercise in the morning and do not experience the desire to eat large portions at this time is okay. Just eat 20-40 g of protein and 20-50 g of carbohydrates. This is quite enough. It could be a protein shake with cherry juice or a small can of tuna with quick rice cooking. You will use starch a bit later.

Another carbohydrate intake is dinner. It’s fine works from a psychological point of view because it gives you the opportunity to enjoy nutritious food after a hard day. A plus, nightly starchy carbohydrates will help you better sleep. A good sleep facilitates weight loss, improves exercise and boosts testosterone.

You can eat these carbohydrates at lunchtime if you wish. feel full.

For most people, a portion of starchy carbohydrates should be the size of 1-3 fists. It can be rice, potatoes, sweet potatoes, quinoa or something else.

6) Determine the products make you feel it’s better

You can find an article about each existing product in which it will be said that it is poison.

Some will say that meat leads to obesity. Other They say gluten is a direct route to cancer and depression.

Many of these materials are propaganda that makes you afraid of food and think you need a set medical tests to determine what foods you can eat.

The goal of proper nutrition is to feel good. And you it’s unnecessary to go to the doctor to understand this.

Here is a simple 3-step algorithm to help you figure out which foods should be consumed and which not.

Step 1: eat some product

Step 2: Take a note on how much this product contains. in the dish

Step 3: pay attention to the sensations after eating

• Are you tired or full of energy?
• Were there any problems with digestion?
• Did you have a headache or vice versa you began to think more active?

You should also pay attention to how you feel. the day after consuming this product.

For example, my nose is stuffy if I eat dairy products. Or discharge begins when I eat too many eggs. Sugar causes headache and hangover.

As a result, after a couple of weeks, you will understand which products make you feel better.

Consume these foods more often, and those that cause disorders and discomfort, exclude from the diet.

7) eat fruit

If you get better from small portions of strawberries or oranges, then you have serious problems in the body, and this the article will not help you.

Although this situation is unlikely.

Fruits are one of the healthiest foods.

For some time I was opposed to their use, however later I did not notice any changes in my body, as well among my clients. Almost all people feel much better if they eat fruit. I returned them to my diet, and the results improved.

If you want to stay healthy, I recommend eating 2-4 servings of fruit per day.

8) Do not consume a lot of fat

Do not overdo the consumption of “good” fats. This is another the mistake of people who follow low-carb diets, like paleolithic.

At the moment, it is known that saturated fats are not able to kill you. Healthy saturated fats should be present in the diet.

But their benefits do not mean that you need to consume them in huge amount.

You should not eat a briquette of oil for a cup of coffee or every day recklessly absorb bacon.

Almost all athletes in history have consumed a moderate amount fats.

They knew that it was impossible to become embossed by eating sausages and mayonnaise.

A high-carb, low-carb diet is suitable for people with a sedentary lifestyle, and not for those who are actively trains to build muscle and become stronger.

Remember: you must eat according to your level activity.

There are 3 main macronutrients – proteins, fats and carbohydrates. Each of them plays a special role in providing the body. energy necessary for life.

• Proteins: promote growth and recovery

• Carbohydrates: help maintain the body during time intensive loads. For example, when running, power exercises, as well as with any kind of activity, implying high speed of movements.

• Fats: support hormone levels and overall health status. They also provide energy during exercise. low intensity, such as walking.

You can apply this knowledge to your diet.

For example, inactive people do not need carbohydrates, because they will not do anything at a fast pace.

No strength training, running in the mountains and high intensity exercises.

Low-carb, low-fat, moderate-carb diet protein levels are suitable for such people.

But not to you. Exercise is part of your life, which means you you need energy that must come from carbohydrates.

9) Do not believe the myths about high protein intake

It doesn’t matter what the supplement manufacturers say or what they write about bodybuilding magazines. Remember to build muscle You don’t need to take tons of protein. This is a hoax to sell more goods.

Eating a huge amount of protein will NOT lead to even more muscle growth.

Believe me, if it were so simple, then all that you had to to do is drink 5 protein shakes a day and swing to incredible sizes.

Of course, this does not happen. This will only lead to frequent urination, stress on internal organs, body fat and inflammation. Other than that, you will waste money.

I will not exaggerate if I say that I spent on meat and protein additives 100 thousand dollars, but nothing came of it.

To build muscle you do not need more than 2 g of protein per 1 kg of weight body.

I have not seen a single person to whom this dose would not help look, exercise, recover and feel it’s better.

Weight Nutrition Questions

Can I skip breakfast?

You should not skip breakfast, but I usually recommend move it for a few hours. Wake up, drink some water do something, drink coffee, and then after 2-6 hours eat the first time. If you are not hungry, then do not eat. If a hungry – eat! Everything is very simple.

If you suffer from symptoms of adrenaline fatigue or having difficulty sleeping, I would recommend having a little breakfast earlier.

Should I drink protein cocktails?

If you get enough protein from natural products, then this is not necessary. Only good protein shakes is about convenience and also that it produced in non-fat form. There are studies that prove the benefits of whey protein before and after training sessions.

Should I consume carbohydrates before training?

I always believed that carbohydrate intake before exercise have a positive effect on her, and research confirms this. Eat about 25-50 g of carbohydrates 30-90 minutes before training. Good sources include rice, oats, potatoes, bananas, and children food.

Summary

1) 90% eat natural, whole foods

2) 10% eat what you want

3) Eat enough to be energetic

4) Eat 2-3 times a day

5) Consume carbohydrates every day; main portions eat after training and in the evening

6) Determine the products make you feel it’s better

7) eat fruit

8) Do not consume a lot of fat

9) Do not believe the myths about high protein intake

7-day muscle building nutrition program

If you want to increase muscle volume on the body or overcome plateau in the process, you need a special diet that allow for 1 day to eat as much quality food as most people eat over 2. Every product called for stimulate muscle growth and strength, must be rich in nutrients substances. This 7 Day High Protein Nutrition Program Will Help you will increase body weight, and also provide all necessary nutrients and energy for training.

Note: if you don’t have time to cook some dishes or you just do not have time to cook dinner, you can change the recipe, or cook food in advance. This nutrition plan can provide you with guidance on choosing the right products for fast muscle gain.

Monday

Breakfast	Snack	Dinner	Snack	Dinner	Late dinner
3 whole eggs 3 fried egg whites, 2 cups oatmeal with 1 tbsp. l honey 1 banana 3 scoops (60g) of protein mixed with 300 mg of milk	1 cup berries (strawberries, blueberries, raspberries), 2 cups low-fat cottage cheese	2 cups brown rice 300 g boiled chicken breast, 1 cup green vegetables	3 scoops (60g) of protein mixed with 300 mg of milk	200 g salmon steak, 2 cups of couscous 2 cups spinach 1 tbsp. l vinaigrette dressing	1 cup low-fat Greek yogurt, 1 tbsp. flaxseed seed

Tuesday

Breakfast	Snack	Dinner	Snack	Dinner	Late dinner
2 boiled eggs 2 toasts with cereals, 1 tbsp natural peanut butter 1.5 cups oatmeal, 3 scoops (60g) of protein mixed with 300 mg of milk	1 cup low-fat Greek yogurt, 2 tbsp honey 1 banana	200 g steak 1 cup chickpea 1 tomato ½ cucumber 1 apple	3 scoops (60g) of protein mixed with 300 mg of milk	200 g chicken breast, sweet potatoes, 2 medium carrots, 1 cup green vegetables	2 cups low-fat cottage cheese, 2 tbsp grated coconut 1 tbsp sugar free syrup

Wednesday

Breakfast	Snack	Dinner	Snack	Dinner	Late dinner
Weight gain smoothies: Mix 1 cup oatmeal, 1 tbsp flaxseed oil, 1 cup milk 3 scoops (60g) of protein, 1 tbsp honey 1 cup berries 1 banana	Sandwich with chicken / turkey, lettuce, tomato, 1 a slice of cheese and low-fat mayonnaise	1.5 cups whole grain pasta with tomato sauce, 1.5 cups vegetable salad 1 slice of low-fat cheese	3 scoops (60g) of protein mixed with 300 mg of milk	200 g pork tenderloin, 1 cup fried vegetables, 1.5 cups brown rice 1 tbsp soy sauce 2 tbsp cashew nuts	dinner 1 cup low-fat Greek yogurt, 1 tbsp peanut butter 1 scoop of protein

Thursday

Breakfast	Snack	Dinner	Snack	Dinner	Late dinner
3 whole eggs 3 fried egg whites, 2 toasts with cereals, 4 slices of lean turkey bacon, ¼ avocado	2 large apples 2 tbsp peanut butter	Baked potatoes (with peel), 1 can of tuna (185g), 1 cup sweet corn 1 tbsp low-fat mayonnaise, 1 slice of low-fat cheese chili pepper to taste	3 scoops (60g) of protein mixed with 300 mg of milk	2 whole grain buns, 200 g lean steak, 1 fried egg 2 slices of beets, 1 slice of cheese, 1 tablespoon low-fat mayonnaise, 2 large sweet potatoes with olive oil	1 can of tuna (185 g), 1 tsp olive oil

Friday

Breakfast	Snack	Dinner	Snack	Dinner	Late dinner
Diet flakes 3 scoops (60g) of protein mixed with 300 mg of milk, 1 sliced ​​banana with berries	Sandwich with chicken / turkey, lettuce, tomato, 1 a slice of cheese and low-fat mayonnaise	Fish or chicken (200g), 1 large boiled sweet potato, 1 cup green vegetables 1 piece of fruit	3 scoops (60g) of protein mixed with 300 mg of milk	2 cups whole grain pasta, 200 g chicken breast, 5 cherry tomatoes basil, mushrooms Chees Feta	1 cup whole milk, 1 tbsp peanut butter

Saturday

Breakfast	Snack	Dinner	Snack	Dinner	Late dinner
3 egg whites 3 whole eggs (fried eggs or scrambled eggs), 4 slices of turkey bacon, 1 cup spinach mushrooms 2 slices of whole grain bread	1 cup low-fat Greek yogurt, 2 tbsp honey	½ fried chicken (without skin) 1 cup sweet potato 1 cup beans Vegetable Salad, 1.5 cups brown rice 210 g mixture of red and lima beans, peas and beans	3 scoops (60g) of protein mixed with 300 mg of milk	250g grilled white fish, 1 cup sweet potato, 1 cup beans, vegetable salad, 1.5 cups of rice 210 g mixture of red and lima beans, peas and beans	Low-fat cheese with vegetable sticks

Sunday

Breakfast	Snack	Dinner	Snack	Dinner	Late dinner
Hash browns: 1 cup oatmeal 5 egg whites 2 whole eggs 1 cup cottage cheese 3 scoops (60g) of protein, a pinch of cinnamon 2 tbsp coconut oil 1 cup berries	100g chicken with whole grain tortilla (tortilla)	200g roast beef, 2 slices of whole grain bread, 1 slice of cheese mix salad 1 tbsp low-fat mayonnaise, 1 piece of fruit	3 scoops (60g) of protein mixed with 300 mg of milk	½ fried chicken, 5 small potatoes, 1 large sweet potato added to vegetable salad	2 cups low-fat cottage cheese, 2 tbsp grated coconut 1 tsp sugar free syrup

Daily intake of quality protein-rich foods, containing essential nutrients for muscle growth, is the key to the successful recruitment of a LARGE mass. For getting the best results from this program you must drink at least 2 liters of water per day. Diet should be combined with a workout program. muscle building, and can be adjusted according to her.

Sources:

• http://www.vitalstrengthblog.com.au/muscle-mass-building-food-meal-plan/
• http://jasonferruggia.com/muscle-building-diet/