Muscle Building Foods – Meal Plan For Building Muscle

26May/100

Muscle Building Foods – Meal Plan For Building Muscle

I'm sure that anyone that is trying to build muscle and bulk up already knows this, but you cannot build muscle without a great meal plan for building muscle and the right muscle building foods.

But many of the “experts” would have you thinking that you need to be some kind of mathematical genius to figure out what and how much you should be eating for your meal plan for building muscle. Well let me tell you something; you don't need a calculator, pencil, paper or a set of scales to work everything out. While of course, weighting out everything precisely and getting exactly the right amounts of everything is the best way to get results, who has the time?

Well here is a nutritional plan that you can use that doesn't require any of the above, time consuming aspects.

But before I get into what to eat, lets set your eating habits straight first.

Eat Often – 5 or 6 Meals Per Day

Some people will tell you to eat every couple of hours, but I find this to be too much. But if you aren't eating regularly throughout the day, you are going to struggle to put on real muscle, and you should be eating every 3-4 hours. Eating just 3 or 4 meals a day will leave you tired, full, bloated and will make you put on fat.

Eat Good Foods

Sounds simple, but so many people get it wrong. If you supply your body with junk foods, you will get junk results.

Think about it, what would you body prefer? A freshly made omelette with loads of vegetables, or white bread with jam?

Quality is always better than quantity. Whole, natural foods are the best muscle building foods

Listen To Your Body

Do you feel hungry? Then your body is telling you that it needs food, so don't ignore it. So listen to your body to figure out how often you need to eat. I said previously that you should be eating every 3-4 hours. Well listen to what your body tells you to figure out when this should be.

Eat Enough

Quite simply, to put on weight and muscle, you need to be eating more calories than you are expending. And don't completely ignore fats either. Fats are useful to muscle building as they keep testosterone levels high. Fat isn't your enemy, bad fats are. Get a good amount of fats from food such as red meat, fish oils, peanut butter, nuts, salmon, olive oil and avocados.

What You Should Be Eating

I said earlier that I would give you a meal plan for building muscle that would have the best muscle building foods, but not require you to waste time measuring everything. Well here it is:

Protein:

For each meal choose one of the following

1 Can of Tuna
4 Eggs
4 Cups Of Whole Milk
250 ml of Cottage Cheese
A Fist Size Of Meat (Any lean meat you like such as chicken, fish or beef)
2 Scoops of Protein Powder

Carbohydrates:

For each meal, if you weigh under 200 lbs choose 1 and if you weight more than 200lbs choose 2 of the following.

Medium Bowl of Oatmeal
1 Cup of Cooked Rice
3 Slices of Whole Wheat Bread
1 Full Sized Baked Potato
4 Cups of Whole Milk
1 Plate of Pasta
1 Large Bowl of Cereal (sugar free or at least low sugar)
2 portions of fruit
2 Whole Wheat Bagels

Fruits and Vegetables:

You should be looking to get 2 servings of each of the following, but don't just get the low calorie veggies.

High Carb:

Apples
Bananas
Grapes
Oranges
Melon
Berries

Low Carb

Cauliflower
Cabbage
Broccoli
Spinach
Green Beans
Tomatoes

Fats and Oils

Minimize your consumption of saturates fats and trans fatty acids. Instead you should be enjoying healthy fats which can be found in

Olives
Olive Oil
Natural Peanut and Almond Butter
Mixed Nuts
Fish Oil
Coconut Oil
Avocado
Flaxseed Oil

Also remember to drink plenty of water and cut out the fizzy drinks

For lots of great recipies that you can make and more muscle building foods, check out Dave Ruels Anabolic Cooking Cookbook, which you can find >>HERE<<