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Greg Osterteck
Oct 30, 06 - 10:57 AM |
Bodybuilding Meal Plan
Does anyone know a good meal plan that will put on muscle and no fat. What to eat, to drink, what supplements to take etc. Im looking to put on hardly no fat and about 10 lbs of muscle in about 6 months time. Let me know if you have any ideas. A realistic meal plan is what I am looking for. Not whats in the magazines telling you to order diced rice seeds with split cucomber leaves blah blah blah. Something like chicken etc. Also what supplements go good with this meal plan. I plan to workout 4 days a week for about 1 hour time each time. |
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Chris Tucker
Dec 6th, 2006 - 2:02 AM |
Re: Bodybuilding Meal Plan
There are 4 main criteria to maintaining a healthy "GET BIG" diet. 1. Sufficient amount of high-quality protein: I am sure you know this is the most important factor in building muscle. Muscle growth also leads to an overall higher metabolism, which in turn burns fat!! The best way to get high-quality protein is through meat, fish, poultry, and milk products. I'd recommend a pretty high protein diet. Between 1.5-2.0 grams/lb. of bodyweight per day. Protein shakes are a good help for this high amount but don't rely on them! (e.g. if you weigh 200lbs. then consume between 250g-400g of protein) 2. Sufficient amount of complex carbohydrates: For energy and metabolism. Good ones are oats, rice, whole wheat bread, noodles, etc... eat between 2-2.5 grams/lb. of bodyweight per day of these. 3. Be sure you are eating enough calories: A calorie intake in the range of 5000 calories is needed if you are interested in getting BIG. Ever heard the saying "Eat big... Get big" Of course eating big isn't the only thing that will get you big. You have to eat high-quality food and spend the time in the gym. You can't get something for nothing. 4. Eat according to the clock: This is probably the most important because of the amount of discipline it takes. You should eat 6-7 meals a day. They should be medium sized meals and obviously contain high-quality food (not McDonalds hehehe). Eat according to your workout as well. Always workout on an empty stomach and eat within 30 minutes after your workout. This is when the body needs the energy (food) the most and when it will be best utilized. Keyword: EAT!!! - You have to... or the other guy will always be bigger. Key Supplements: Testosterone Booster Protein shakes- meal replacements. Ribose- for energy and recuperation. Creatine Stick with Chicken, Tuna, Whole Wheat Bread, Yougart, Low Fat Cottage Cheese, Water, Eggs, Mostly Anything Green. |
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Dan Danawhou
Dec 11th, 2006 - 5:14 PM |
Re: Bodybuilding Meal Plan
well if it helps i just got a personal trainer and here's a low down on the meals he gave me. bare in mind im trying to gain weight and i have a high metabolism. meal 1 6 large egg whites. 2 pc. wheat bread w/ peanut butter 1 banana. meal 2 2 pc wheat bread 1 cup albacore tuna 2 apples meal 3 1 banana 1 cup low fat cottage cheese 5 oz. canned chicken meal 4 cyto gainer 5 wheat crackers meal 5 tuna sandwhich 1oz. potato chips 1 apple side salad meal 6 2 cups mashed yams 4oz. salmon steak side salad. now for me the hardest part is eating all this crap.. I started meal one at 730 am and its an hour later and i still have three eggs to go lol.. the only thing im going to bring up to him is he has me eating a lot of apples and bananas and i dont think he realized it. but all that is 3158 calories. |
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