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Muscle Building – The Skinny Guy’s Guide to Nutrition – Part 2
Continued from Part 1…
Principle #4: Balancing Proteins, Carbohydrates and Fats
See a summary of the amounts of proteins, carbs and fats you should be consuming to promote muscle building:
Proteins = 35% of overall calorie intake – 40 to 60 grams per meal.
Maintains healthy appetite
Increases muscle mass
Keeps body fat levels low
Turbo charges your metabolism
Foods to eat
Lean meats such as; ground beef, chicken & turkey
Fish such as; salmon and tuna
Partly skimmed cheeses
(If you want to resort to supplement shakes, go for whey, casein or milk protein blends.)
Carbohydrates = 35% of overall calorie intake – 60 to 80 grams per meal
Releases long lasting energy to fuel workouts
Complex carbs less likely to be converted to fat
Foods to eat
If you notice that you are gaining too much fat, cut down a little on the complex carbs or add some cardio workouts to your training.
Fat = 35% of overall calorie intake – 40 to 60 grams per meal
Boosts testosterone levels
Balance your intake between saturated, monounsaturated and polyunsaturated fats.
Monounsaturated fats (olive oil)
Polyunsaturated fats (fish oils)
Trans fats must be avoided! These fats are artery clogging and are found in foods like vegetable oils, fried foods, doughnuts, cookies, pastries etc.
Look for the words ‘shortening,’ ‘hydrogenated’ or ‘partially hydrogenated oil’ on food labels, as these foods will contain trans fats.
Principle #5: Vegetables with Every Meal!
Bodybuilders are starting to catch on; vegetables are hugely influential in muscle building.
Benefits of vegetables:
Loaded with vitamins and minerals
Contain phytochemicals – essential for optimal physiological functioning
Aid in recovery – antioxidants in vegetables help reduce the amount of free radicals from heavy training sessions and help to heal damaged muscle cells.
Principle #6: Have Your Biggest Meal at Breakfast, Pre-Workout and Post-Workout
The meals you eat should be designed based on what your body needs at that particular time. The idea that breakfast is the most important meal of the day is true. You also need to pack your calorie intake before workouts, to allow you to train properly and after workouts to support recovery and muscle growth.
Principle #7: Be Prepared
This is the most likely thing that will stop you falling off the wagon. Spend some time on a Sunday evening to prepare your meals for the coming week. Store your food in Tupperware boxes so your meals are quick and easy to have, making it less likely that you will miss meals.
Principle #8: 60% Whole Foods – 40% Liquid
60% of your food intake should be high quality food, this equates to 4 to 6 of your daily meals. This will provide you with the vitamins and minerals, antioxidants, and fiber that you need.
Whole food is loaded with digestive enzymes that help absorption of food. Try to limit your liquid/shake meals to 2 a day and never more than 3.
Put these principles into action now until they become part of your lifestyle. You will soon see the benefits.
Start Building Muscle Now!
For more information on Muscle Building nutrition and workouts visit: http://www.fastbodybuildingonline.com/.