When and what to eat. Sample meal plan

WHEN TO EAT

The benefits of eating the right foods diminish if Vou don't get the frequency and timing right. These two factors can be summed up pretty easily: Eat five or six small meals throughout the day, whether your goal is pure muscle growth (without significant fat accumulation) or pure fat depletion (without significant muscle loss).

Think of your body as a fireplace, suggests Douglas Kalman, R.D., a spokesperson for the American College of Sports Medicine who helped compile the preceding charts. Would you expect a fireplace to burn consistently throughout the day, keeping your living room at a steady temperature, if you threw logs into it two or three times a day and left it alone the rest of the time? Hell, no. If you wanted the room to remain at a consistent, comfortable temperature, you'd replenish the tinder every couple of hours. And you'd never throw a huge stack of wood on the fire at any one time-the room would get too hot.

Now you know why it seems that lean, muscular people are always eating. When you're trying to build muscle, frequent small feedings allow you to get enough calories throughout the day without ever wolfing down 1,000-caloric meals. When you're trying to lose fat while sparing inuscic, five or six small meals and snacks at regular intervals let you cat less overall without feeling ravenous and deprived.

Here's the best, simplest way to schedule your meals.

- Hat your first meal as soon as you can after getting up in the morning-you want your fire to start burning as quickly as possible.

- Try to eat every 3 hours after that.

- Have a pre-workout snack or drink about an hour prior to exercise and a post-workout snack or drink within 1 hour of completing your exercise.

You'll recall that chapter three mentioned the need for carbohydrate and protein right before a workout and then again soon after. Most research shows that a carbohydrate-protein ratio of between 2-to-1 and 4-to-l works best. You don't need fat in your pre- or post-exercise meals or drinks, since it could blunt the fat-burning, muscle-building effects of growth hormone.

You can eliminate macronutrient guesswork with the prepackaged powders and bars you find in GNC and other sports-supplement outlets—these products arc formulated to the proper ratios. You just have to read (and understand) the nutrition information on the labels. Here's a quick tutorial: The first number in the chart is always fat, and the last is protein. Carbohydrate is listed in the middle, and total calories are listed to the left or above the chart.

A post-workout shake is one of the great pleasures of the muscle-building process—provided, of course, that your shake tastes like something other than chalk. Here are a few recipes we like, courtesy of Kalman. Each has a 2-to-1 carbohydrate-protein ratio, with just enough fat to provide some flavor and texture.

THE BASIC BODYBUILDER (187 calories)

1 teaspoon protein powder in the flavor of your choice 1 cup 1% milk 1 banana

THE GRAPEFUL BLEND (330 calories)

1 scoop vanilla-flavor Met-Rx Protein Plus 1 teaspoon flaxseed oil

1/2 cup fat-free, sugar-free plain or vanilla yogurt 1 cup grape juice

THE PB SHAKE (245 calories)

1 teaspoon protein powder 1 teaspoon natural peanut butter 1/2 cups fat-free milk 1 banana



SAMPLE MEAL PLANS

Here's an example of a 1-day muscle-building meal plan featuring the healthful foods and schedule that we recommend, again provided by Kalman. Its 3,271 calories include about 44 percent carbohydrate (a whopping 358 grams per day), 24 percent protein (an aggressive 192 grams), and 33 percent fat (a reasonable 119 grams). Note that it doesn't include a pre- or post-workout shake, so if you choose to take advantage of those, you'll have to cut back on some of the other food.


BREAKFAST

Omelet made with one whole egg and three egg whites, 1/2 cup diced

mushrooms and peppers, and 1 ounce reduced-fat cheese 2 slices whole grain toast 6 ounces orange juice Water


MID-MORNING SNACK

1 cup reduced-fat yogurt


LUNCH

Grilled skinless chicken breast 1/2 cup brown rice

1 cup steamed mixed Italian-blend vegetables

Small side salad with 1 tablespoon olive oil-and-vinegar salad dressing

Water


DINNER

8 ounces grilled sirloin steak 1 baked sweet potato

1 cup steamed mixed vegetables, such as broccoli and cauliflower

Small mixed-green salad with 1 tablespoon olive oil-and-vinegar salad dressing


NIGHTTIME SNACK

1 apple

1 tablespoon natural peanut butter

Here's a day's worth of fat-trimming, muscle-maintaining meals totaling 2,039 calorics, with 30 percent carbohydrate (150 grams), 40 percent protein (209 grams), and 30 percent fat (67 grams, which will help you stay fuller longer and maintain your testosterone levels).

BREAKFAST

Scrambled eggs made with one large egg and four egg whites

2 links turkey sausage 1 cup 1% milk


MID-MORNING SNACK

1 packet Meso-Tech meal-replacement supplement 1 apple


LUNCH

Sandwich made with 2 slices multigrain bread. 6 ounces fat-free turkey lunchmeat, 1 tablespoon mustard, 2 slices tomato, and 1/2 cup spinach or other dark green leafy vegetable

1 cup fat-free milk


MID-AFTERNOON SNACK

3 pieces string cheese 1 cup 1% milk


DINNER

Hamburger made with 1/2 pound 90% lean ground sirloin on multigrain roll with 1 teaspoon mustard, 1 teaspoon ketchup, 2 slices dill pickle, and 1 large slice tomato Water


Check out the top rated whey gainers and shakes (banners)

Important Information about "how to gain weight" - Part 1

If you ask someone how to gain weight, you'll probably provoke some confused faces staring back at you. The meaning of that question for some people, is similar to asking them: "How do I hit my head?" or "How do I run out of food?" This is well-founded question and disappoints those, who find themselves on the light end of the scale. While those, on the heavy end, are not able to get through a commercial break, or leaf through the pages of a magazine, however, without being offered a solution to their problems. That kind of war would end up with disappointment for those, who want to put on weight.

"Eat more!" might be the only reasonable response to your question, if you are just lucky enough. This is great advice, of course. It is very simple: in order to gain weight you should t increase your calorie consumption. In way, that you consume more calories than you expend. Some weight training combined with a couple an increased caloric intakes. There is your recipe for healthy weight gain… You are very likely to over-estimating your intake of food. However, you may think you eat, enough to keep pace with your more weight-furnished friends. As a result, you may need to visit your doctor, in order to rule out medical causes for your inability to bulk up (thyroid disease and other medical problems can hamper weight gain). You should journal your eating habits as a first step, to designing a proper weight gain schedule. By counting calories for a week, you will be given an accurate view of your diet. Your daily caloric intake must be increased, by about 300-500 calories. After that, you start putting on the pounds. The type of weight you are putting on, depends on your caloric intake. It will directly influence your bodyweight and depends on other factors, like the types of food you eat, your weight training regime and so on. Pay attention to these factors, if you are after an aesthetically pleasing weight gains that of lean muscle weight as opposed to just some extra body fat to lug around.

Important Information about "how to gain weight" - Part 2

As first, try to avoid the junk food and focus on eating whole foods, in order to get the most muscle out of your weight gain. A good example for a weight gain diet is: 20-50% carbohydrates, 30-50% protein and 20-40% fat, (the majority of which must be essential fatty acids). Different proportion within these ranges, will work in different way, for different kind of organisms. Observe your food journal and experiment to find the proportions that takes best effect on you. The main thing is, to supply your body with the materials it needs to build muscle. Also a very important to achieving your goals is, a weight training program, designed to give the body a reason to add some muscle. Your workout routines should be concentrated on compound weight lifting exercises. (those, that involve multiple muscle groups like the squat or bench press), with weights that give you to do six to twelve reps per set.

Higher rearranges will tone your muscles but might not properly signal the body into muscle growth. You need also, increase the amount of weight lifted or the reps, completed with each action. You should not abandon your activities at all. A couple of one-hour trainings in a week, done with intensity, would definitely work out. Many times those, that have difficulties with gaining weight (hard -gainers), are likely to spend too much time in the gym. This can be counterproductive in some ways. Firstly, you are burning out a lot of the calories that could otherwise be used to build muscle. Secondly, you can over-train your muscles by working them too hard. In that way, turning them to be unresponsive.

Venturing into the bodybuilding community, provides you some company, in your quest to gain weight. Many people that seek ways to put on lean muscle mass are situated in such places. In addition of that, you will find various products marketed to help you put some weight. However, you’d better be careful when using such products. Although gaining weight may not be as popular as losing weight, it is still big business. There are a lot of companies that are looking to take your money out of your pocket. While some of these products can be useful, others are not - At all!

Foods and nutritions for weight gain and muscle building

Muscle building would be possible only if all the extra calories and fats are reduced and burnt completely. But to build muscle and gain, a person must develop the stamina and power, because the process of muscle development, requires the patients, as the process is a slow, and gradual one, and does not build fast.

Therefore, a person must follow the basic proper and necessities instructions to build up the muscle. This means doing the basic work outs and exercises, eat nutritious and healthy foods, get rest and sleep for at least 8 hours. By adopting these really healthy ways, a person can build up muscles, and "clean" weight in a much better way.

To begin with, for the effective muscle building, a person must eat properly. He or she must eat a healthy set of food about 2 hours before starting the exercising routine or work out, because, the muscle building exercises, requires a whole lot of stamina and energy. Also, proper.. and appropriate digestion is required, for the process of muscle development and building, the reason behind eating an hour ,or even two, before doing work-outs, or exercises, is that, it avoids digestion, while exercising, giving enough space and energy, for the process of digestion.

For the effective muscle building, a healthy eating plan should be followed. This eating plan, should have all the food groups, especially carbohydrates and proteins. Carbohydrate is the most important and basic component, that is required in the muscle building process, as it produces all the energy. The carbohydrate supplements can be got from food products, like wheat, rice and vegetables.
Another food product that is important for the development of muscle is protein. Protein has amino acid, that helps in the building of muscles. But, after the work out session, too the intake of carbohydrate is necessary, as the glycogen present in our bodies, to a state of catabolism. So, carbohydrate immediately needs to be replaced - by another set of carbohydrate. The intake of protein supplements, or protein shakes is required, as a lot of protein is used up too. Protein shakes, should taken, before having breakfast.

But the vital and the most important requirement for muscle building is correct and vigorous set of exercises, and work outs. For example, weightlifting, crunches, push ups, flyes. Sit ups etc. it would be best if it's done with weights and dumbbells. But before doing these exercises, a person should do some warm up exercises as first. Because, by doing the warm up exercises, a person creates the body heat and energy, which would accelerate the body, and make it ready for the vigorous exercises.

After the exercises and work-outs, the food intake and various other supplements, a person requires sleeping, as proper sleeps, helps in the growth of muscles. A person requires at least 8-9 hours of sleep. The intake of water is the important factor, as it is the source to supply, the nutrients and minerals, to the various parts of the body. Water is also the source for the muscle, joints and the fiber. So water intake is required that should be about 8-9 glasses daily.

Gaining muscles. Plus weight training formula

The most important requirement for gaining BIG muscle weight is intake of more foods frequently at regular intervals. Eating more is the first part, and the second part is to train hard and smart. So eat more and train harder.. this is the basic tip for Body Building Nutrition. Make your own daily plan menu. You will have to eat more often - a minimum of 5/6 meals a day.. that will be great. And make sure you have a balanced diet, as mentioned above. For serious weight gain, follow these guidelines

and advices :

1) You must consume lots of water. This is very important.

2) Do heavy training for your heavy eating to be prouctive and effective. If you don't train harder, and only eat more, then "clear" muscle gaining may get converted into fats.

3) Make sure your nutrition ingestion does not falter - even for a few hours. Carry extra food, protein shakes, drinks and body building supplements in your home, your gym, bag or at your work.

4) Go for bodybuilding supplements. These will help in your body building nutrition requirements. You can read more about BB suppl. after few lines.

5) Do a lot of cardiovascular exercises. Regular Aerobics, any kind of cardio exercise or jogging will keep you from getting sluggish, increase your blood-volume - metabolism, raise your fat burning and maintain maximum endurance for hard training.

Have lots of Milk, containers of cottage cheese, and lots of eggs which will significantly add to your muscle bulk, and power building. Whole grain breads, muffins and cereals are best form of carbohydrate and fiber. Pasta and rise, are the most popular and stable sources of carbohydrates. Eat a lot of green leafy vegetables, they are very healthy. They are abundant in complex carbs, vitamins, fiber, exotic micro nutrients and minerals.

This training formula plus big eating will lead, to big core muscle and good results. Instead of focusing, on cuts and a trim waistline, focus on the mass, muscle separation, and balance. The time for muscula rizing, and getting ripped will come albeit a little later...

Building muscles, exercises and training advices

You don't have to repent anymore, if you are no longer young, but are fond of building muscles. Any man, irrespective, of his age, can build muscles ,provided he agrees to obey the strict rules, and regulations. It is true, that the building of muscles , is an art and so the developed muscles are not its simple productions, but architecture. What are you waiting for then? Go through the following points, and start the dream project, of your life. You must opt for the strength training. You should begin by the process of weightlifting. The only reason is that, this is the most apparent, and proven of all exercises, that are dominating nowadays. But never try to do the same, weightlifting everyday and try to restrict, within three to four days per week. Once you reach his stage, the chronicle of building muscles will come, to an abrupt end. Well, you may go for more, but it will lead you to the stage of exhaustion. Never try to do weightlifting , and cardio vascular exercises, side by side. It will harm.

Keep in mind that, the workouts should be for 30-45 minutes and 12-15 total sets. Now, if you are not witnessing, any development with reference to of developed muscles and strength, the fault is with, you and none else. It may be that you are not concentrating. Remember that, the best results become manifest, when both energy levels and mental focus, remain at the highest level. This should be your guideline, for the first 30 minutes of the training.

Now, as far as the workouts are concerned, you should always concentrate, on the giant compound exercises, along with additional weights for lifting. It is better, if you settle on dead lifts, military presses, squats, bench presses, rows and chin ups. These are highly, responsible for development of muscles. The rate of success of these exercises, from the past, has been always high.

There should, also be the presence of, an authentic training journal. This will enable you, to track your progress at every time, and will also stimulate you to opt for more. In the sphere, of weight training you shall always have to be careful, and go on increasing the amount of weight you lift. There is the necessity, of both progressive overload, and also weight training. What does this indicate ? If you are lifting 200.. at the present moment, you should increase it by 100.. in the next week. If you are able, you will realize, the pace of your development. You must, consult with the professional trainer of the gymnasium, for better advices. He, as the professional person, can help you with his - inestimable advices.

There is always the need of good nutrition and this plays an ,imperative role during the training. You should, also concentrate on diet. In the diet there, should be the presence of adequate amount of calories, since in its absence you can't, build muscles in an optimal way. Besides, there is also the need of protein , and carbs. You can get these, through fresh fruits, vegetables, lean meats.