Nutrition for body muscle relief: menus and women

Bodybuilders know – proper nutrition is very important for body relief to remove fat and not lose muscle. For getting muscle relief you need to eat proteins supplemented healthy fats and complex carbohydrates. When it comes to how it’s really difficult to make a nutrition plan when working on a relief decide where to start.

Do not skip meals. If you do not eat right, there will be it is difficult to achieve relief muscles. Plan your workout and menu together with us. Find out what is on the diet for relief and what foods can help you build muscle after mass gain in the fat burning phase. We offer several food options and recipes for dishes.

• Muscle Relief Diet: 2 Day Menu
  • Day 1
  • Day 2
• Food when working on relief: an effective diet for relief muscle
  • Top 10 Foods Containing Healthy Carbs
  • Top 10 Squirrels
  • Top 10 Vegetables
  • Top 10 Fruits
  • Example diet for relief 1
  • Relief Diet Example 2
• Great diet plan for building muscle for men
  • Weight Gain Diet Plan
  • Day diet plan
  • Great products needed after your workout.

Muscle Relief Diet: 2 Day Menu

Have a bold body – the dream of many men. It doesn’t matter how hard you train in the gym, without the right diet you can’t to achieve a result. The key is to eat the right products in the right time. Below are many components for a good plan. nutrition.

In order to burn excess fat and improve muscle relief necessary:

• Consume protein to speed up metabolism and maintain muscle mass.
• Limit carbohydrates, and get them only from high quality sources.
• Include the required amount of healthy fats from nuts, oils and lean meats for nutrients and more feelings of satiety.
• Add various vegetables containing key minerals and vitamins, and extra fiber.
• Enter enough fiber to increase burning fat and greater saturation.

Important: when training on terrain, drink at least 1.8 liters of water in a day. Your body is 70% water, most of which enters the muscles. If you drink the recommended amount water, it facilitates the growth and increase in muscle strength.

Now we will understand what you can eat on the relief of muscles, which fruits and vegetables can be used in the diet, and which ones to exclude.

Day 1

• Breakfast: 3 eggs, a cup of oats with cinnamon.
• Snack: 2 tablespoons of protein, 2-3 tablespoons of nut oils.
• Lunch: a cup of brown rice, 170 grams of chicken or fish, 2 tablespoons of peanut butter.
• Snack: a cup of low fat Greek yogurt, 50 grams of sliced ​​almonds.
• Lunch: 113 grams of chicken with two slices of pasta from whole wheat.
• Snack: 2 tablespoons whey protein, 1 a tablespoon of protein.

Note: Cup – This is a culinary measure of volume, which equal to 227 cc cm liquid, which is slightly smaller than a glass.

Day 2

• Breakfast: half a cup of oatmeal, 3 eggs, half a cup skim milk.
• Snack: 2 tablespoons whey protein, 2 large tablespoons of natural peanut butter, half a cup of fat-free milk.
• Lunch: 2 slices of whole grain bread, slice turkeys (170 grams), salad, tomato.
• Snack: you can white tuna with two slices whole grain bread.
• Lunch: a cup of broccoli, 170 grams of lean fillet, two cups of mixed green salad, one medium sweet potatoes.
• Snack: medium banana.

What are the best supplements specially designed for serious loads? Interesting? Read here.

Food when working on relief: an effective diet for relief muscle

Those who wish to get a bumpy body need to have expressive muscles and low subcutaneous fat in the body. Do you have excess fat to lose? Then you need to cut calories. Remember, 1 kg of fat is 9000 calories. If you reduce your daily intake of food 500 calories, you can lose 350 grams for 1 week due to fat.

How to create a power plan for relief so that you could keep your body healthy and fit, i.e. burn fat and maintain muscle? How to build a diet that can help get a bumpy body and control calories? The answer is simple: Eat a wide variety of low-calorie and Nutrient-rich food.

Here is a list of the best products. Turn them on Improve your muscles.

Top 10 Foods Containing Healthy Carbs

1. Oatmeal,
2. Brown rice
3. Beans
4. Yam,
5. Sweet potato,
6. 100% whole grain bread,
7. Multi-cereal porridge
8. White potato
9. Cream of rice porridge,
10. 100% whole grain paste.

Top 10 Squirrels

1. Chicken breast,
2. Egg whites
3. Turkey breast,
4. Whey or Casein Protein,
5. Salmon,
6. Tenderloin, steak,
7. Lean Minced Turkey
8. Trout,
9. Flank steak,
10. Bison / Bison.

Top 10 Vegetables

1. Asparagus,
2. Broccoli,
3. Green salad,
4. Spinach,
5. Bow,
6. Mushrooms
7. Cucumbers
8. Pepper,
9. Tomatoes
10. Zucchini.

Why not get a carved body in less than 2 weeks? Follow our 30 day plan.

Top 10 Fruits

1. Apples
2. Grapefruit,
3. Oranges
4. Grapes
5. Peaches
6. A pineapple,
7. Blueberries
8. Bananas
9. Melon,
10. Strawberry,

So what should include a diet to get bumpy body? If you think that exists one single diet that will provide you with amazing result, then you are mistaken. However, a large the number of good diets that you can follow to achieve your goal. Note that this meal plan described in this article is suitable for everyday life to keep fit and be healthy. Diet for athletes who want to achieve 6% of body fat will be much more difficult. She will be practically carbohydrate-free, more like a protein diet and gives short-term effect because keeping it so low the percentage of fat is very unhealthy.

To get relief and health, your diet should include fats, proteins and carbohydrates.

Every week of an effective nutrition plan should end evaluating the result and counting and cutting calories from fat and carbohydrates, based on the result. When it comes to protein, it must remain stable because you should not put your muscles at risk. Here is an example plan nutrition, which includes the best products for relief.

Example diet for relief 1

• Breakfast: 4 squirrels, 2 eggs, a cup lean porridge, a cup of skim milk.
• Snack: a spoonful of whey protein, a tablespoon a spoonful of peanut butter, medium banana.
• Lunch: 2 slices of whole wheat bread, You can white tuna, a tablespoon of fat without mayonnaise.
• Snack: 3 hard boiled eggs, a quarter cup oatmeal, 280 grams of fresh spinach, 2 tablespoons of olive oils.
• Lunch: 280 grams of green beans, a cup brown rice, 255 grams of tilapia.
• Evening Snack: casein spoon squirrel.

Idea. Add 6-11 slices of food, including carbohydrates – cereals, bread, pasta or brown rice to provide energy to the body. These foods have a lot of nutrients and support the feeling satiety longer.

Relief Diet Example 2

• Breakfast: 3 egg whites, 3 eggs, a cup of oatmeal, a cup of strawberries.
• Snack: 28 grams of nuts, 1 teaspoon of whey squirrel.
• Lunch: 2 slices of whole grain bread, 155 grams of turkey, a tablespoon of mustard.
• Snack: 6 slices of whole cracker wheat, can sardines in oil, 2 tablespoons whey protein.
• Lunch: a cup of broccoli, 226 grams of beef fillet, 2 cups mixed green salad seasoned with 2 large tablespoons of vinegar.
• Snack: one spoonful of casein protein, large a spoonful of peanut butter.

Feel uncomfortable in your body? Why not try our training plan and change in a month.

Great diet plan for building muscle for men

Try one of these great plans. And follow our recipes needed after a workout.

Weight Gain Diet Plan

• Breakfast: (120 grams) half a glass “old fashion” oatmeal, egg white, 2 eggs, a cup of oatmeal, a spoon peanut butter.
• Snack: a cup of blueberries or strawberries, 2 cups skimmed cheese.
• Lunch: 2 slices of whole wheat bread, small raw sweet potato – 150 grams, 170 grams turkey, half-average tomato, a large leaf of spinach, mustard.
• Pre-workout snack: spoon isolated selected whey protein, 4 small strawberries, half the average banana.
• Snack after workout: 1.5 tablespoons isolated selective whey protein, 50 grams fast digestible carbohydrates.
• Lunch: 226 grams of lean processed pork tenderloins, 400 grams of acorns squash, a large spoon of organic pure coconut oil, 340 grams of green vegetables.
• Snack: 10 tonsils, mashed, a spoonful of chocolate syrup without sugar, 226 gram of low-fat Greek yogurt, a large spoon of natural peanut butter.

Nutritional value: 3040 calories, 60 grams fiber, 271 grams of protein, 323 grams of carbohydrates.

Day diet plan

• Breakfast: ¾ cup of egg whites, one “old fashion” cup of oatmeal (80 grams), 1 egg white, 4 eggs, a large spoon of pure coconut oil.
• Snack: 1 teaspoon isolated whey protein, 4 tablespoons salsa sauce, 2 cups fat-free rural cheese.
• Lunch: 2 slices of whole wheat bread, large spinach leaf, 170 grams of turkey, half average tomato.
• Protein effectively helps build and build muscle
• Snack: 170 grams of chicken breast wrapped around a slice of cheese, 2 slices of mozzarella.
• Lunch: 226 grams of salmon fillet, 75 grams of sweet potato, 450 grams California Potpourri Mix, olive spoon oils.
• Snack: 280 grams of low fat Greek yogurt, a large spoonful of sugarless chocolate syrup, 10 mashed tonsils, a large spoonful of peanut butter.

Great products needed after your workout.

Those who want to start the muscle building process need to know that the process requires large doses of the right carbohydrates and proteins. You you can’t eat rice, chicken and simple protein all the time cocktails. It is recommended to choose a variety of fortified foods. For get the result try the following dishes after workout.

1. Protein Pancakes

Ingredients:

• 4 squirrels
• Half a cup of country cheese
• Half cup oatmeal
• Half a teaspoon of vanillin
• 1/8 teaspoon baking powder

How to cook: Mix all the ingredients. Fry over medium heat, remove from pan and cool. Serve protein pancakes are best with a banana or fresh berries.

Important: Those wishing to obtain a carved muscular body must eat quality products after training. This is a key point if you want to gain mass. To optimize your workout results consume glycogen and amino acids after exercise.

1. Tuna and crackers

Ingredients:

• You can use yellowfin tuna
• Half a cup of crushed whole grain crackers.

How to cook: Mix the ingredients. For taste add olive oil, pepper, mustard and vinegar, mix.

3. High protein oatmeal

Ingredients:

• 1-2 tablespoons whey protein powder
• 1/2 cup oatmeal
• Half a cup of dried or frozen fruit and slices almonds.

How to cook: Mix the ingredients. Add half a cup of skim milk and refrigerate. For add cinnamon to taste.

There are hundreds of great muscle building products. To get a carved muscular body choose foods that provide all the nutritional needs. Remember a diet high in protein and low in carbohydrates – a reliable way to get carved muscles. Build your food around fruits, vegetables, and protein sources.

In this case, you will improve muscle tone and get muscular body.