Free Mass Building Diet
Free Mass Building Diet
Free Mass Building Diet
One of the more technical areas of bodybuilding and definitely one of the most important aspects is diet. Without a solid nutritional plan you are not going to gain the quality muscle mass that you want. Many times I see skinny guys hammering away in the gym with little effect and it's a shame because if they had a little knowledge on how to eat then I'm sure they would build some muscle. So what is essential to gain weight?
Protein Every meal should consist of a high quality protein source as this is ensures a good nitrogen balance throughout the day which is essential for muscle growth. The majority of your protein should come from a range of solid foods and you should not always rely on protein shakes (although they do have their place). A good number to work with regarding protein intake is having 1-1.5 grams of protein per lb of weight. For example if you weigh 180lbs you should aim for 180-250 grams of protein every day.
Carbohydrates This is your fuel and is a must for everyone wanting to build mass. The only way you're going to beat your lifts and improve your workouts week in week out is by fuelling your body. There are 3 types of carbs, simple (fruit and sweets etc), complex (rice, past, breads, potatoes and oats etc) and fibrous (leafy green vegetables, broccoli and the skins of vegetables). The majority of carbohydrates you should be consuming should be complex. However first thing in the morning and immediately after a workout simple carbs are essential. But apart from that simple sugary carbs are a big NO as they create a fast insulin spike which is not good (apart from post workout)
Fats Fats cannot be neglected either, keep clear of saturated fats as these are bad for you but polyunsaturated and monounsaturated fats are fine and omega 3 fats are excellent! In bodybuilding terms fats help prevent an insulin spike caused by ingesting carbohydrates and it slows down protein ingestion. In my experience I have found consuming fats with every meal to bring the best gains apart from your post workout shake and your post workout meal as these two occasions are the only times when you want to cause an insulin spike and need protein to be ingested quickly. I will go into a lot more detail in a later article as insulin spikes deserves a write up to itself.
Ok so you have a rough idea of what you need to eat to gain weight but now putting it into action. I firmly believe that you should eat 5-8 meals per day all 2-3 hours apart whether you want to gain muscle or loose fat. For example I am currently during a "bulk" phase and my diet consists of:
Meal 1
1.5 scoops of whey isolate in water, 4 whole omega 3 eggs, 120g oats with 300ml skimmed milk, 1 Apple, 50g pineapple
Meal 2
200g chicken breast (in nandos bbq marinade), 300g baking potatoes, 1 TBSP extra virgin olive oil, handful of mixed veg, 5 omega 3 fish oils
TRAIN
Meal 3- POST WORKOUT
2 scoops of whey isolate in water, 2 bananas
Meal 4
200g chicken breast (plain), 120g basmati rice, handful of broccoli
Meal 5
250g turkey mince, 200g baking potatoes
Meal 6
200-250g fish (salmon or mackeral) 60g basmati rice, handful mixed veg
Meal 7
200-250g lean red meat, 60g basmati rice, handful mixed veg
Meal 8
50g casein, 1 TBSP natural peanut butter
This is an advanced diet and I would advise everyone to start with a lot less food and see from there. If you feel you are not gaining quality weight then add a little more, if you feel you are gaining too much fat ease back.. Either way a good diet is definitely going to help you build muscle!
www.big-muscle-gains.com http://www.articlesbase.com/muscle-building-articles/free-mass-building-diet-3703928.html
Can Weight Reduction Patches Really Burn the Fat Away? Acai Max Cleanse the Best Weight Loss Supplement How to really lose weight Why you do not lose weight Lose the weight you want Why does your diet fail? Looking For Help Because You Need To Lose Weight Fast? Lose Weight Before the Big Day HCG diet-one of the well known method of losing excess fat My Prescription HCG Diet Is Still Going Day 8 on my Prescription HCG Diet Day 9 on the Prescription HCG Diet On the 10th Day of My Prescription HCG Diet