After nine seasons, MTV's hit show The Real World may be
increasingly hard to stomach, but your first bodybuilding diet shouldn't be. In
this Real-World Diet plan, we have boiled down advanced bodybuilding diets to
their basic elements, making it possible for you to maintain a busy lifestyle
and a budget, and still make muscular gains. So, unlike the MTV show, which
only pretends to take place in reality, this bodybuilding diet is something you
can follow on a daily basis in the real world.
When professional bodybuilders aren't complaining about
their contest placings, they're griping about the difficulties of their diets.
Their rigorous dieting, taken to extremes, exposes every ridge and nodule in
every muscle from their calves to their serrati to their trapeziuses. The goal
of a first-time bodybuilding diet should be scaled back: A successful first
nutritional plan should allow you to add muscle mass without dramatically
increasing your bodyfat. Of course, it's a given that you are already following
a consistent and effective training program. Only in tandem with such a workout
regimen will the dietary principles outlined here be productive.
In designing this plan, we've taken into account two factors
that most bodybuilding diets don't: your time and your money. We know it's
unrealistic to expect a first-time dieter to channel loads of cash into
supplements and expensive protein drinks. We also understand that many people
want to spend minimal time preparing meals, especially if they're trying to
maintain a busy real-world schedule.
Nonetheless, we don't want to mislead you into believing
that a bodybuilding diet takes no effort. There are two basic tenets of this
diet program: You need to increase the number of meals you eat each day to five
or six, and you need to increase the number of calories you consume, overall
and from protein, each day.
That's all there is to it. If you're willing to eat more
food and do so more often, this bodybuilding diet will allow you to put on
muscle mass without taking over your life.
EAT MORE QUALITY CALORIES
We've said it before and we'll say it again: No matter how
much or how well you train, you can't add muscle mass without the calories and
protein to support it. You needn't drastically increase calorie consumption,
but you must make a consistent effort to ingest 10-20% more calories on a daily
basis. For instance, if you currently consume 2,500 calories, you should strive
to take in about 3,000.
Increase your protein consumption and you feed your muscles
rather than your fat stores. Emphasize adding foods high in protein, such as
eggs and meat, rather than foods that are starchy, such as rice and potatoes.
However, these complex carbohydrates help fuel your body for workouts, so don't
cut them from your diet. Your goal should be to eat an adequate supply of
carbohydrates, plus at least one gram of protein per pound of bodyweight each
day.
INCREASE MEAL FREQUENCY
Ideally, you should strive to eat six meals every day. Such
a plan gives you several advantages in making bodybuilding gains and achieving
your goals more easily. First, the inclination is to consume more calories when
you eat more often.
Second, and equally important for a bodybuilder, when you
eat protein six times a day versus three, you provide your body with a steadier
stream of amino acids. In other words, over time you'll see more benefits from
eating six 30-gram servings of protein than you will from eating three 60-gram
servings. The total protein is the same, but the efficiency of use is improved
by taking it in more frequently.
A third advantage is that eating more meals increases your
metabolic rate. This helps prevent fat storage of excess calories and
facilitates the burning of fat that has already been stored.
A DAY IN THE REAL WORLD
The Real-World Diet consists almost entirely of whole foods;
however, you may choose to add a protein drink to the meal plan. The items in
this program are easy to prepare. Most of the meals can be fixed ahead of time,
and you can take them with you in a small cooler. That way, even if your
schedule calls for you to leave home early and be gone for much of the day,
you'll be able to provide your body with everything it needs to grow.
A sample menu for one day of the Real-World Diet is included
on the bottom of this article. It's not a prescriptive plan; you needn't follow
every meal to the letter. Feel free to make appropriate substitutions; that
will add variety and make the diet more enjoyable and successful. For instance,
if you prefer to eat whole-grain bread instead of oatmeal, that's an acceptable
complex-carb substitution. Similarly, lean pork can replace lean beef as an
acceptable protein substitution. If you don't have time to fix a good breakfast
in the morning, cook some hard-boiled eggs the night before and substitute deli
meat for bacon. Whatever you do, don't skimp on breakfast, you need to get the
protein and carbs in after a night of fasting. Likewise, don't neglect the post
workout meal. It bears repeating: To achieve the gains you want, nutrition is
as important as the time you spend in the gym.
REAL WORLD TIPS
Busy lives and tight budgets don't always allow for the
ideal food choices listed in the Real-World Diet plan. Here are some additional
ideas for eating in the real world without sabotaging your bodybuilding diet.
Fast Food Make choices that include a high ratio of protein
to carbs and fat. Simple meat entrées such as grilled chicken sandwiches or
large burgers without sauces and mayonnaise reduce the negative impact of these
foods. Try ordering two sandwiches, remove the bun from one and combine the
patties to make one double-meat sandwich.
Vending Machines Look for trail mix, granola or candy bars
that contain peanuts, which are higher in protein than plain chocolate bars. If
you have access to a refrigerated vending machine, choose fruit and low- or
nonfat milk. Avoid chips, cookies and sugary sodas.
Convenience Stores Often, these places carry boiled eggs, string
cheese or bags of nuts and seeds. Most convenience stores also sell low- or
nonfat milk, cottage cheese and yogurt.
Restaurants Order simply prepared meat dishes, with
vegetables, plain baked potatoes or rice. Avoid sauces and dishes that consist
mostly of starchy carbs, such as pasta.
Cheating Even pro bodybuilders cheat. If you think you're
going to die if you don't have a cookie, then have a cookie. When cheating,
work to limit the number of calories you take in. Avoid all-or-nothing
thinking: If I'm going to have a few Oreo cookies, I might as well eat the
entire package. Also, keep in mind that if you're a hardgainer, a few extra
calories might be beneficial in helping you put on some size.
Preparation To save time and money, buy large packages of
chicken breasts and cook several at once. Cooked chicken can be kept in the
refrigerator for three or four days before it spoils. You can even prepare
several sandwiches at the same time to eat over the course of a few days.
A REAL WORLD DIET
BREAKFAST
½ cup oatmeal
4-5 scrambled eggs
3-4 slices turkey bacon
MID-MORNING SANCK
4-6 ounces peanuts, mixed nuts, sunflower seeds, trail mix,
or peanut butter and jelly sandwich
Piece of fruit – apple, banana, orange, peach or raisins
LUNCH
6-8 ounces turkey or chicken breast sandwich
Carrot sticks
4-8 ounces cottage cheese
POSTWORKOUT
1 quark milk or protein drink
DINNER
8-10 ounces fish or lean red meat (steak or hamburger)
1 cup rice or medium-sized baked potato
Mixed vegetables
LATE-NIGHT SNACK
Peanut butter, deli meat or low-fat cheese
Please make sure to visit and like our page in facebook for more: https://www.facebook.com/To-GYM-603113973185732/
Source: http://www.illpumpyouup.com
Aucun commentaire:
Enregistrer un commentaire