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Building Muscle - So you want to pack on a few pounds of lean muscle mass? Before you embark on your quest for muscularity you need to remember a few key facts as they are the foundation for any muscle building program: Diet, Exercises, and Recovery. First lets take a look at diet and food nutrition, because without it your body simply will not grow...EAT, EAT, EAT !- First off try to Include as much variety in your diet as you possibly can. It's recommended you consume five to six medium size meals during the day rather than two or three big ones. Try to Include a large amount of high quality protein in your diet and cut out as much animal fat as possible. Also, the lighter you cook your foods, the more nutrients will be retained. Its is also key to consume lots of natural carbs found in grains, breads, fruits and veggies. Multivitamin-multimineral supplements are also very important as they contain digestive enzymes (this will aid in protein synthesis). Avoid junk food and empty calories(sugar). Try to stay away from soda and beer as they are packed with empty calories. Whatever you do don't miss meals! Missing meals puts your body in a fat-storing mode. Don't add extra sodium (salt) to your food. Avoid excessive alcohol. Recent studies confirm that a glass of red wine a day is good for you because of the flavanoids, but avoid drinking excessively! Don't hesitate to splurge or treat yourself to a huge meal every now and then, just don't make it a habit.
Most bodybuilders will agree that eating every 2 hours or so will give your body "balance", and by being consistent your digestive system and muscles will love you for it.
Here's an example six meal day:
· 8AM - : Eggs, whole grain toast, half a cantaloupe, one or two glasses of skim milk, and a multipack of vitamins & minerals. An excellent way to start the day.
· 10AM - :Yogurt (digestive enzymes), fruit, slice of whole grain bread
· 1PM - : Baked potato, broiled fish, steamed green veggies, one or two glasses of skim milk
· 4PM - : Tuna fish sandwich, a scoop of nonfat cottage cheese, a piece of fruit
· 7PM - : skinned, broiled chicken breast, brown rice, a green or yellow veggie or a large salad, glass of milk
· 10PM - : Protein shake before bed.
Most bodybuilders will agree that eating every 2 hours or so will give your body "balance", and by being consistent your digestive system and muscles will love you for it.
Here's an example six meal day:
· 8AM - : Eggs, whole grain toast, half a cantaloupe, one or two glasses of skim milk, and a multipack of vitamins & minerals. An excellent way to start the day.
· 10AM - :Yogurt (digestive enzymes), fruit, slice of whole grain bread
· 1PM - : Baked potato, broiled fish, steamed green veggies, one or two glasses of skim milk
· 4PM - : Tuna fish sandwich, a scoop of nonfat cottage cheese, a piece of fruit
· 7PM - : skinned, broiled chicken breast, brown rice, a green or yellow veggie or a large salad, glass of milk
· 10PM - : Protein shake before bed.
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