bodybuilding diet?
im just going to begin trying to get big muscels and i need a plan of what to eat every day so itd be a great and i mean a GREAT help if someone could make me a plan or atleast tell me what to eat or what i should start doing?
thank you ALOT
Just to let u know, this is not gonna be easy, but ill try to set u up with a plan that is more simple than most.
To start off with, what u want to try to aim for each day is about 1g of protein per lb of bodyweight each day (fish, eggs, chicken, lean beef, steak, pork, tuna, protein shakes, milk, etc), and about 2-3g of carbs per lb of bodyweight each day (pasta, brown/white rice, wheat bread, oatmeal, healthy cereals, potatoes, etc). As far as fats go, since ur trying to gain muscle, dont worry a whole lot about em. However, u should try to keep saturated fats to a minimum and increase the amounts of poly and monounsaturated fats, as well as omega 3 and 6. Best bet is to try to keep fat around 50-100 but dont worry if u go a bit over.
heres an example diet, pretty close to what i do but less quantity of food:
1. upon wakening- protein shake (mixed in milk) and banana
2. breakfast- scrambled eggs (2 whole,1 white) and 2-3 slices of wheat bread or 1/2 cup oatmeal or cup healthy cereal
3. post workout- plain, white bagel (or 2 slices of white bread) with jelly and a protein shake/chocolate milk (shake should have around 50g of protein)
4. next meal- 1/2 cup brown rice/pasta/potatoes and chicken/steak/pork/lean beef/fish
5. next meal (snack)- tuna sandwich/canned chicken sandwich/turkey sandwich
6. before bed- protein shake/big glass of milk and 1-3 tablespoons of natural peanut butter
this is just a sample, but its pretty simple. The postwork meal can be done wenever, i just put it after breakfast because i lift in the mornings. That is a very important meal. After wokrouts when ur eating a lot it is hard to eat a big meal, so this is easy and doesn’t take too long to fix up. People argue with this saying is not good buts its the best thing after a workout. The jelly will cause in insulin spike that will force the glucose and protein into the muscle cells to start protein synthesis and refill glycogen stores. If u don’t the money to buy protein shakes (they can be bought pretty cheap at walmart with 50g of protein/2 scoops), chocolate milk is the next best thing because the chocolate will help the casein protein in milk digest faster. Also, at bedtime, the oils in the natural peanut butter will slow down protein absorption to limit the amount of time u will be in a catabolic state during sleep. And if u want to add in another meal because ur hungry, then go ahead, but try to eat every 2-3 hrs.
Do not worry about counting calories, weigh urself before u start this diet and at the end of each week, if ur not gaining weight or losing weight, then try to add in another meal or just simple eat a bit more at certain meals. This is the easiest and simpliest way to do it. Also, try not to eat so much at the beginning, u need to see how much u need to eat in order to gain weight then u can adjust ur meals accordingly.
Finally, if ur not gonna lift very hard then do not expect to have any good gains.
good luck and if u need any other advice or questions about what i wrote, feel free to email me
Total Body Teen Workout “Be a 10 in 2010″ (Home & Gym)
