2 Protein Shakes A Day And One Meal Weight Loss The Professional Muscle Building Diet Part 1

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The Professional Muscle Building Diet Part 1

Okay, here’s your diet to build muscle. Every day you should eat 1.5 – 2 grams of protein per pound. lean body mass. This sounds like a lot, but it’s easy to do. Next, make sure you eat enough calories. You should eat as many calories as possible while not gaining fat. You need a lot of complex carbohydrates (not only do they account for the bulk of your calories, but they’re what “fill you up” and give you much-needed energy.)

For example: During my “off-season” (a term that refers to the time when I’m not dieting for competition,) I eat 3,000 to 4,000 calories a day. Your daily calorie intake should be as much as possible but without getting fat, as I have already mentioned. Be sure to spread it evenly. Make sure you don’t eat too much sugar or it will cause fat as well. 5 – 6 meals per day will be sufficient with 2 – 3 hours between each “meal”.

If you notice that you are gaining weight, reduce your daily calorie intake by 300 calories for a week and continue to do so until you stop gaining fat. For this reason, it is important to measure your body fat once a week to make sure that the weight you are gaining is not fat. You can get skinfold calipers that measure body fat anywhere and for cheap.

You need to buy a food scale. You also need to record when you eat, what you eat, and how much you eat. Microsoft Excel is an excellent program to use, as it can be saved, and will add up all your total calories, protein, fat 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’ve never tried green beans, don’t eat a lot at first. Be smart.

Additional food

Supplements play 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 and bars can be the best source of: Protein, calories, carbohydrates, as well as many vitamins and amino acids. Protein Shakes and Bars are easy and some actually taste good! Amino Acid Supplements help the body reach peak growth levels by providing additional high quality protein.

Amino acid

Amino Acid Supplements can also be metabolized in the muscles, reducing muscle catabolism (breakdown) by acting as extra energy during exercise. Vitamins play an important role in health and now I understand why my mother always told me to take them when I was growing up. Vitamins are substances that your body uses for all its metabolic processes. Vitamins provide the nutrients needed for growth and repair.

Many products out there are considered multi-vitamins and are very good. Creatine Monohydrate is a great new supplement that first became popular in the 90s. As users across the country reported immediate and massive results, many others tried and received results as well. Instant gains of ten pounds of lean mass are common and have found a home in every serious bodybuilder’s supplement bag.

Here are some examples of meal plans:

First day

I am:

6 Egg whites

1 egg yolk

4 oz. Chicken breast

1/2 Cup Oatmeal

1 apple

Second Course:

Meal Replacement Shake

Third Course:

10 oz. Chicken breast

1/2 Cup of Rice

4 Cups of Salad

2 Tablespoons Dressing

Eat Four:

2 cans of Tuna (in water)

1 Cup of Rice

2 carrots

Course Five:

Meal Replacement Shake

Six Courses:

10 oz. Steak

2 Baked Potatoes

2 cups of vegetables

Day Two

I am:

6 scrambled egg whites

2 Packets of Instant Oatmeal

1 Serving Strawberries

Second Course:

Meal Replacement Shake

Third course:

Steak

Potatoes

Green bean

Eat Four:

2 Protein Bars

Course Five:

Chicken breast

rice

cauliflower

Six Courses:

catfish

Potatoes

Squash

Day Three

I am:

Meal Replacement Shake

Second Course:

Grilled Chicken Breast

beans

Spinach

Third Course:

2 Protein Bars

Eat Four:

Steak

corn

tomatoes

Course Five:

6 Egg whites

1 Cup of Oatmeal

2 large carrots

Six Courses:

Meal Replacement Shake

Forth day

I am:

3 Egg whites

1 Protein Bar (High Carbohydrates)

celery

Second Course:

Cod

Potatoes

Green bean

Third Course:

2 Protein Bars

Eat Four:

Steak

rice

Pepper

Course Five:

Meal Replacement Shake

Six Courses:

Salmon

2 Baked Potatoes

cucumber

This is just an example of a muscle building diet. Note that Meal Replacement Shakes and Bars are not necessarily for the same meal every day or there is a set number that you drink a day. You can include different foods in each meal.

You should get carbohydrates from:

* Beans

* Oatmeal

* Potatoes

* Rice

Protein should be from protein shakes and bars (make sure there is little sugar) and from lean meats: Chicken, Fish, Lean Steak, etc. All fruits and vegetables are acceptable and should be eaten.

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