Okay, here is what your diet needs to be like to build muscle.
Every day you need to eat 1.
5 - 2 grams of protein per lbs.
lean body mass.
This sounds like a lot, but is easy to do.
Next, make sure you are eating enough calories.
You should eat as many calories as possible while not gaining fat.
You need lots of complex carbohydrates(not only do they account for most of your calories, but these are what "fill you up" and give you the much needed energy.
) For example: During my "off season" (term referring to the time not dieting for a competition,) I was eating 3,000 to 4,000 calories a day.
Your daily caloric intake should be as much as possible but without getting fat, as I already mentioned.
Just be sure to spread them out evenly.
Make sure that you are not eating too much sugar or that will lead to gaining fat as well.
5 - 6 meals daily will suffice with 2 - 3 hours between each "feeding".
If you notice that you are gaining fat, reduce daily caloric intake by 300 calories for a week and keep doing so until you stop gaining fat.
For this reason, it is imperative to measure your body fat once a week to make sure that the weight that you are gaining is not fat.
You can get a skin fold caliper that measures body fat just about anywhere and for cheap.
You need to purchase a food scale.
You will also need to record when you eat, what you eat, and how much of it you eat.
Microsoft Excel is an excellent program to use, as it can be saved, and will add up all of your total calories, protein, fats, and carbohydrates.
You also want to make sure that you are not allergic to any foods that you have never tried.
For example: if you have never tried green beans, don't eat a lot at first.
Be Smart.
Supplements Supplementation plays a HUGE role in getting enough nutrients.
Supplements come in many shapes, forms, and sizes.
I feel that the most important supplements include the following: Protein Shakes (Both Low-Carb and High-Carb), Protein Bars (Both Low-Carb and High-Carb), Amino Acid Supplements, Vitamins, and Creatine Monohydrate.
Protein Shakes as well as bars can be an excellent source of: Protein, calories, carbohydrates, as well as many vitamins and amino acids.
Protein Shakes and Bars are convenient and some actually taste good! Amino Acid Supplements help the body reach peak levels of growth by supplying additional high-quality protein.
Amino Acids Amino Acid Supplements can also be metabolized in the muscle, decrease muscle catabolism (breakdown) by acting as extra energy during exercise.
Vitamins play a vital role in health and now I understand why my mother always made me take them as I grew up.
Vitamins are the substances that your body uses for all of it's metabolic processes.
Vitamins provide the nutrients necessary for growth and repair.
Many products out there are considered multi-vitamins and are excellent.
Creatine Monohydrate is a fabulous new supplement that first became popular in the 90's.
As users nation-wide reported immediate, massive results, many others tried and also received results.
An immediate gain of ten-pounds of lean mass is common and has found a home on every serious bodybuilder's supplement bag.
Here are some meal plan examples: Day One Meal One: 6 Egg Whites 1 Yolk 4 oz.
Chicken Breast 1/2 Cup Oatmeal 1 Apple Meal Two: Meal Replacement Shake Meal Three: 10 oz.
Chicken Breast 1/2 Cup Rice 4 Cups of Salad 2 Tablespoons of Dressing Meal Four: 2 Cans Tuna(in water) 1 Cup Rice 2 Carrots Meal Five: Meal Replacement Shake Meal Six: 10 oz.
Steak 2 Baked Potatoes 2 Cups Vegetables Day Two Meal One: 6 Egg Whites Scrambled 2 Packets Instant Oatmeal 1 Serving Strawberries Meal Two: Meal Replacement Shake Meal Three: Steak Potatoes Green Beans Meal Four: 2 Protein Bars Meal Five: Chicken Breast Rice Cauliflower Meal Six: Catfish Potatoes Squash Day Three Meal One: Meal Replacement Shake Meal Two: Grilled Chicken Breast Beans Spinach Meal Three: 2 Protein Bars Meal Four: Steak Corn Tomatoes Meal Five: 6 Egg Whites 1 Cup Oatmeal 2 Large Carrots Meal Six: Meal Replacement Shake Day Four Meal One: 3 Egg Whites 1 Protein Bar (High-Carb) Celery Meal Two: Cod Potatoes Green Beans Meal Three: 2 Protein Bars Meal Four: Steak Rice Peppers Meal Five: Meal Replacement Shake Meal Six: Salmon 2 Baked Potatoes Cucumber This is only a sample of a muscle-building diet.
Notice that the Meal Replacement Shakes and Bars do not have to be for the same meals each day or that there is a set number of them you drink a day.
You can insert different foods into each meal.
You should get carbs from: * Bean * Oatmeal * Potatoes * Rice Protein should be from protein shakes and bars (make sure there is minimal sugar) and from lean meats: Chicken, Fish, Lean Steak, etc.
All fruits and vegetables are acceptable and should be eaten.