-When it
comes to building lean mass, strive for dieting perfection.
The perfect breakfast
-4-6 egg whites with 2
whole eggs
-1 serving
Cream of Wheat cereal
-1 banana
525
calories, 38 g protein, 59 g carbs, 15 g fat
Why? Eggs,
a universal bodybuilding staple, offer easy-to-digest protein to kick-start
muscle growth. Cream of Wheat provides energy-rich complex carbohydrates, and
bananas contain both fructose and potassium, which support glycogen formation
in the liver and muscles to minimize muscle breakdown in the body.
Hardgainer
Tip: Substitute 16 ounces of low-fat milk for water in prepping the Cream of
Wheat. This adds another 16 grams of protein, 24 grams of carbohydrate and 4
grams of fat.
Shredding
Tip: Go with all egg whites to keep fat and calories as low as possible and
substitute a cup of strawberries for the banana to shed another 50 calories.
The perfect lunch
-6-9 oz.
extra-lean ground beef
-2 cups
pasta
-3⁄4 cup
broccoli
700
calories, 60 g protein, 83 g carbs, 13 g fat
Why? For
muscle-building, there's nothing like beef - it contains creatine, all the necessary aminos
and a full spectrum of B vitamins, and it's dense in iron to assist in energy
production. Pasta provides carbs, which are essential for energy, and broccoli yields compounds that help with
fat control.
Hardgainer
Tip: Choose lean, not extra-lean, beef (around 10%-15% fat as opposed to under 10%). The extra
fat and calories spare the burning of glycogen and protein for greater growth.
Shredding
Tip: Temper your lunchtime carb intake: Eat just 1 cup of pasta but double up
on the broccoli - low in calories, high in fiber - to control calories and your
feelings of hunger.
The perfect dinner
-1 chicken
breast (7-9 oz.)
-1 yam
-1 cup
peas, corn and carrots
603
calories, 69 g protein, 61 g carbs, 7 g fat
Why? The
combination of carbohydrates and lean protein in this meal increases the levels
of insulin in the blood, fostering a hormonal environment that's ideal for muscle
growth. Yams digest slowly, helping to sustain that environment, and lower-fat
protein, like this chicken
breast, helps keep bodyfat in check.
Hardgainer
Tip: Add a tall glass of low-fat milk and saute the chicken in extra-virgin
olive oil for additional protein and essential fats that help growth.
Shredding
Tip: Eat half the yam and ditch the vegetable medley, which is higher in
calories, for a lower-calorie vegetable like green beans.
The perfect pre-training snack
-1 cup
fat-free cottage cheese
-4 slices
rye toast with 2 tbsp grape jam
532
calories, 35 g protein, 89 g carbs, 4 g fat
Why? The
protein from cottage cheese hits the blood by workout time, sparing muscle
breakdown. Grape jam offers sugar, which kicks up insulin to minimize breakdown
as well. Rye bread is a slow-burning carb, preventing blood-sugar drops that
can come from eating sugar alone.
Hardgainer
Tip: Include extra jam to guard against the depletion of glycogen.
Shredding
Tip: Stick to two slices of toast to control carbs but don't forgo the jam -
you'll need the quick burst of energy to offset muscle breakdown.
NOTE:
Consume this meal 1 hour before training.
The perfect post-training snack
-Whey-protein
shake (two scoops mixed with water)
-1 cup rice
with 4 tbsp raisins
549
calories, 45 g protein, 91 g carbs, 2 g fat
Why?
Recovery and growth. Fast-digesting protein and carbs jump-start the rebuilding
process. Whey is a great source of amino acids, and the rice and raisin mixture
offers concentrated carbs that kick up insulin for muscle repair.
Hardgainer
Tip: Bump the rice serving to 11⁄2 cups for more simple carbs.
Shredding
Tip: Eat 1⁄2 cup of rice and 1-2 tablespoons raisins.
The perfect anytime snack
Turkey sandwich
with:
-2 slices
whole-grain bread
-2-3 slices fat-free cheese
-3-4 slices deli turkey
breast
Mustard and
fat-free mayo
316
calories, 36 g protein, 34 g carbs, 4 g fat
Why?
Convenience, as well as that much-needed sixth meal of the day. The balanced
combination of protein, carbs and fat in this sandwich are ideal for
mass-building.
Hardgainer
Tip: Add a glass of low-fat milk and a piece of fruit if you have a
speedier-than-average metabolism.
Shredding
Tip: Use carb-reduced bread to keep carbohydrates and calories under control.
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Source: http://www.muscleandfitness.com
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