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Another good read! (EGGS)
How many of you body builders out there enjoy your eggs? Good, as a matter of fact that’s great keep it up and continue to read on because you may very well be on the road to increasing your egg intake and thus your muscle mass. But what about all you muscle heads out there that are neglecting eggs because of the taste or simple because you’re lazy and couldn’t be bothered cooking so you ultimately opt for a tasty whey shake instead. Well after reading this article, I'm confident that eggs will be the first thing on your mind when you wake up in the morning.
An egg is one of the most complete and versatile foods available. It has a valuable role in providing a healthy diet for all and especially bodybuilders. We all know the importance of protein in the muscle building process, with out protein muscles will simply not grow. Excluding water protein is the next most abundent elelment that makes up majority of our bodies, so with all this protein in the body wouldn’t you say that protein should be a very important part of anyone’s diet? Now a bodybuilder takes that a little further by damaging those protein fibres with heavy weight training in order for the protein fibres to regrow stronger and bigger. So thus a bodybuilder’s diet must be much higher in protein than the average persons.
Eggs contain about 6 grams of protein of a quality so high that it is used as the standard by which other foods are measured. Eggs are also a rich source of vitamins, including A, E and K and a range of B vitamins such as B12 (energy), riboflavin and folic acid. Eggs also contain all eight essential amino acids for optimal muscle recover and building with valuable minerals along side including calcium, zinc and iron.
Now before you get scared and say what about the fat that eggs contain let me break it down for you. The white part of the egg contains no fat what so ever on the other hand the yolk of an egg (yellow) contains about 5 grams of fat BUT only a small proportion of this is saturated fat (Bad Fat) - about 1.6 grams. Bodybuilders seeking to bulk up muscle are in particular need for fat in foods at a time when they have high-energy requirements for growth but limited appetites. Eggs contain cholesterol but it is generally accepted that dietary cholesterol does not raise blood cholesterol levels.
Eggs are easily digested and absorbed and are extremely useful in ensuring a balanced diet for us bodybuilders.
So let’s take a look at how we can fit and get the benefits from eggs in to our diet:
6 egg whites and 2yolks in the morning are going to provide the body with:
• 26.5 grams of protein.
• Zero carbohydrates.
• 5.23 grams of fat 2.7 grams of that is unsaturated fat (good fats).
• 153 calories.
Now add a bowl of oats, one banana and 2 tablespoon of flaxseed oil to your clean bulking breakfast and let have a look at what you’re getting:
• 39 grams of Protein
• 78 grams of Carbohydrates
• 48 grams of fat amazingly only 4 grams of this fat is saturated (bad fat).
• A total of 900 calories
Let’s say we use this same meal on three different occasions throughout the day.
That’s:
• 117 grams of protein
• 234 grams of carbohydrates
• 144 grams of fat which only 12 grams is saturated
• A total of 2700 calories
Let’s now add a protein bar in-between one of them meals (ill use Power Bar protein plus bar as my example):
• 24 grams of Protein
• 38 grams of Carbohydrates
• 5 grams of fat which3.5 grams is saturated
• Total Calories 295
Which now brings our bulking diet to?
• 141 grams of Protein
• 272 grams of Carbohydrates
• 149 grams of Fat which 15.5 grams is saturated
• Total calories 2995
We all need a good post work out shake don’t we? Well let’s add that to our list:
• 50 grams of Protein
• 80 grams of Carbohydrates
• Total calories 520
Before we add up out totals again let’s add in 2 litres of milk through out the day:
• 66 grams of protein
• 94 grams of carbohydrates
• 72 grams of fat 46 grams coming from saturated
• 1280 calories
For Dinner let’s have 300 grams of Tuna with 1 cup of broccoli
• 64 grams of protein
• 10 grams of carbohydrates
• 6 gram of fat 1 gram coming from saturated sources
• 350 calories
So at the end of the day let’s have a look at what our bulking diet look like:
• 321 grams of protein (enough protein to make the hulk grow, so no excuses that your finding it hard to meet protein requirements)
• 431 grams of carbohydrates
• 227 grams of fat out of all that fat we only have 62.2 grams of saturated (there’s more bad fat in a single meal from most fast food places than there is in this whole diet)
• Total Calories for the Day 5051
Now who said clean bulking isn’t easy?
Now there are many ways to cook and enjoy your eggs, you can have your eggs:
• Scrambled
• Micro waved
• Boiled
• Fried
• Baked
• Steamed
Personally I always cook my eggs for better absorption by the human body and to avoid the risk of getting sick through salmonella. I usually just put all my eggs in a microwave safe bowl, chuck them in the microwave for a couple of minutes add a little bit of BBQ sauce and they are ready to eat in less than 5 minutes. So please don’t let me hear you use time as an excuse to leave eggs out of your diet.
On the other hand if you can’t stand the taste of eggs, experiment with ways they can fit into your diet. Try adding herbs and spices or like me a bit of sauce. Another option is to cook them in the microwave and then throw them in the blender with some oats, milk, yogurt, flaxseed oil; natural peanut butter and a scoop of protein powder and you won’t even taste them. Damm I’ve just created a great meal replacement for you above without even realising it.
So please next time I’m over at your place have some eggs ready for me on the table, and make sure that there is a good backup supply in the fridge.
An egg is one of the most complete and versatile foods available. It has a valuable role in providing a healthy diet for all and especially bodybuilders. We all know the importance of protein in the muscle building process, with out protein muscles will simply not grow. Excluding water protein is the next most abundent elelment that makes up majority of our bodies, so with all this protein in the body wouldn’t you say that protein should be a very important part of anyone’s diet? Now a bodybuilder takes that a little further by damaging those protein fibres with heavy weight training in order for the protein fibres to regrow stronger and bigger. So thus a bodybuilder’s diet must be much higher in protein than the average persons.
Eggs contain about 6 grams of protein of a quality so high that it is used as the standard by which other foods are measured. Eggs are also a rich source of vitamins, including A, E and K and a range of B vitamins such as B12 (energy), riboflavin and folic acid. Eggs also contain all eight essential amino acids for optimal muscle recover and building with valuable minerals along side including calcium, zinc and iron.
Now before you get scared and say what about the fat that eggs contain let me break it down for you. The white part of the egg contains no fat what so ever on the other hand the yolk of an egg (yellow) contains about 5 grams of fat BUT only a small proportion of this is saturated fat (Bad Fat) - about 1.6 grams. Bodybuilders seeking to bulk up muscle are in particular need for fat in foods at a time when they have high-energy requirements for growth but limited appetites. Eggs contain cholesterol but it is generally accepted that dietary cholesterol does not raise blood cholesterol levels.
Eggs are easily digested and absorbed and are extremely useful in ensuring a balanced diet for us bodybuilders.
So let’s take a look at how we can fit and get the benefits from eggs in to our diet:
6 egg whites and 2yolks in the morning are going to provide the body with:
• 26.5 grams of protein.
• Zero carbohydrates.
• 5.23 grams of fat 2.7 grams of that is unsaturated fat (good fats).
• 153 calories.
Now add a bowl of oats, one banana and 2 tablespoon of flaxseed oil to your clean bulking breakfast and let have a look at what you’re getting:
• 39 grams of Protein
• 78 grams of Carbohydrates
• 48 grams of fat amazingly only 4 grams of this fat is saturated (bad fat).
• A total of 900 calories
Let’s say we use this same meal on three different occasions throughout the day.
That’s:
• 117 grams of protein
• 234 grams of carbohydrates
• 144 grams of fat which only 12 grams is saturated
• A total of 2700 calories
Let’s now add a protein bar in-between one of them meals (ill use Power Bar protein plus bar as my example):
• 24 grams of Protein
• 38 grams of Carbohydrates
• 5 grams of fat which3.5 grams is saturated
• Total Calories 295
Which now brings our bulking diet to?
• 141 grams of Protein
• 272 grams of Carbohydrates
• 149 grams of Fat which 15.5 grams is saturated
• Total calories 2995
We all need a good post work out shake don’t we? Well let’s add that to our list:
• 50 grams of Protein
• 80 grams of Carbohydrates
• Total calories 520
Before we add up out totals again let’s add in 2 litres of milk through out the day:
• 66 grams of protein
• 94 grams of carbohydrates
• 72 grams of fat 46 grams coming from saturated
• 1280 calories
For Dinner let’s have 300 grams of Tuna with 1 cup of broccoli
• 64 grams of protein
• 10 grams of carbohydrates
• 6 gram of fat 1 gram coming from saturated sources
• 350 calories
So at the end of the day let’s have a look at what our bulking diet look like:
• 321 grams of protein (enough protein to make the hulk grow, so no excuses that your finding it hard to meet protein requirements)
• 431 grams of carbohydrates
• 227 grams of fat out of all that fat we only have 62.2 grams of saturated (there’s more bad fat in a single meal from most fast food places than there is in this whole diet)
• Total Calories for the Day 5051
Now who said clean bulking isn’t easy?
Now there are many ways to cook and enjoy your eggs, you can have your eggs:
• Scrambled
• Micro waved
• Boiled
• Fried
• Baked
• Steamed
Personally I always cook my eggs for better absorption by the human body and to avoid the risk of getting sick through salmonella. I usually just put all my eggs in a microwave safe bowl, chuck them in the microwave for a couple of minutes add a little bit of BBQ sauce and they are ready to eat in less than 5 minutes. So please don’t let me hear you use time as an excuse to leave eggs out of your diet.
On the other hand if you can’t stand the taste of eggs, experiment with ways they can fit into your diet. Try adding herbs and spices or like me a bit of sauce. Another option is to cook them in the microwave and then throw them in the blender with some oats, milk, yogurt, flaxseed oil; natural peanut butter and a scoop of protein powder and you won’t even taste them. Damm I’ve just created a great meal replacement for you above without even realising it.
So please next time I’m over at your place have some eggs ready for me on the table, and make sure that there is a good backup supply in the fridge.
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