If you want to strengthen the body and build healthy muscle mass and put on a few pounds then bodybuilding diet is choice for you. Here’s what you need to look out for and what to eat.
Many men have the desire that in addition to good physical condition and have a little stronger muscle mass. Of course, we will not recommend extremes, supplements and “Schwarzenegger muscles,” but a healthy diet and physical activity.
If you want to put on a few pounds and a healthy muscle mass first step is to share meals at, say, 5 smaller instead of 3 large ones. I consult with a trainer at the gym to recommend a lightweight beginner exercise program. Explain that you do not want to become a “Hulk”, just to put on a little weight you want to be mainly in the muscles.
There is no exact plan for everyone. Take easy to enter the balance of carbohydrates, proteins and fats. The protein you need, certainly more but not overreacting because the results will not get overnight. With that does not forget the enormous amounts of water and forget about saturated fats.
When it comes to protein you need is certainly more than the average person because the body uses protein to build muscle mass. It is usually advisable 2.5 to 3 grams of protein per 1 kg of body weight pure. In your diet during the day proteins should occupy an important place – as much as 40 percent. Good sources of protein include fat-free meat, fish, eggs, milk, poultry. It is best to prepare the breakfast with more egg whites (here lies the most protein) – watch to buy local eggs and make omelets in different ways – you will not get bored. For lunch, you can sometimes serve steak (red meat), salmon fillets, grilled chicken breast … As for vegetables it is also important. You can only enter the food full of protein. Requires balance. Take spinach, broccoli, chard and asparagus.
Carbohydrates and fat
As we said, turning only protein is wrong. Carbohydrates you need for energy – especially those from whole grains and selected vegetables. Fruits and fruit mixes are recommended especially after training. In the nutrition you need and 20 percent healthy fats. Without them the body can not produce sufficient amounts of various hormones (including testosterone), which play an important role in building new muscle tissue. Avoid saturated fats you need, as well as those that are found in hydrogenated vegetable oils. Good fats, monounsaturated and Polyunsaturated will find in fish, nuts, olive oil, …
Avoid too much salt intake, heavy fat and sugar (fast food, soft drinks, …). Breakfast should become a very important and balanced. It can be an omelet of egg whites (and a couple of egg yolks), a protein shake, oatmeal, a little home-made cheese and fruit. In the oatmeal, add ground flax seeds, they improve digestion. Eat every 3 to 4 hours and the meal has to be composed of protein, healthy fats and carbohydrates. Like, tuna and brown rice, homemade burgers and potatoes, cottage cheese and fruit, chicken and fresh salad, … Eat, of course, you need more, especially when you go lift weights.
From snacks consume fruit, vegetables, protein energy bars, yogurt, cheese, and sometimes even a bit of smoked meat.
Eat hour prior to exercise and less and easily digestible meals. Homemade curd will be your good friend and before and after training. In addition to the whey at the top in order of importance is water. You must not get dehydrated. Do not forget about healthy sleep and plenty of rest and relaxation. Do not access this program urgently and with great expectations.