DefMetalLifter
MuscleChemistry Registered Member
[h=1]How to Eat Like a Body Builder[/h]Suggested Meal Plan
Edited by Jaymint, Julia Maureen, Blabla96, Maluniu and 36 others
Eating like a body builder will help you build muscle, lose excess weight, and maintain a healthy weight if you follow it strictly. The basic idea is to eat a diet high in protein and fiber, and low in carbohydrates and fat. To eat like a body-builder, read these pointers as well as the sample diet below.
Ad
<ins class="adsbygoogle" data-ad-client="ca-pub-9543332082073187" data-ad-slot="8579663774" data-adsbygoogle-status="done" style="margin: 0px; padding: 0px; display: inline-block; width: 645px; height: 120px;"><ins style="margin: 0px; padding: 0px; display: inline-table; border: none; height: 120px; position: relative; visibility: visible; width: 645px; background-color: transparent;"><ins id="aswift_0_anchor" style="margin: 0px; padding: 0px; display: block; border: none; height: 120px; position: relative; visibility: visible; width: 645px; background-color: transparent;"><iframe width="645" height="120" frameborder="0" marginwidth="0" marginheight="0" vspace="0" hspace="0" allowtransparency="true" scrolling="no" id="aswift_0" name="aswift_0" style="margin: 0px; padding: 0px; left: 0px; position: absolute; top: 0px;"></iframe></ins></ins></ins>
[h=2]Steps[/h]
[h=3]
Suggested Meal Plan[/h]
Edited by Jaymint, Julia Maureen, Blabla96, Maluniu and 36 others
Eating like a body builder will help you build muscle, lose excess weight, and maintain a healthy weight if you follow it strictly. The basic idea is to eat a diet high in protein and fiber, and low in carbohydrates and fat. To eat like a body-builder, read these pointers as well as the sample diet below.
Ad
<ins class="adsbygoogle" data-ad-client="ca-pub-9543332082073187" data-ad-slot="8579663774" data-adsbygoogle-status="done" style="margin: 0px; padding: 0px; display: inline-block; width: 645px; height: 120px;"><ins style="margin: 0px; padding: 0px; display: inline-table; border: none; height: 120px; position: relative; visibility: visible; width: 645px; background-color: transparent;"><ins id="aswift_0_anchor" style="margin: 0px; padding: 0px; display: block; border: none; height: 120px; position: relative; visibility: visible; width: 645px; background-color: transparent;"><iframe width="645" height="120" frameborder="0" marginwidth="0" marginheight="0" vspace="0" hspace="0" allowtransparency="true" scrolling="no" id="aswift_0" name="aswift_0" style="margin: 0px; padding: 0px; left: 0px; position: absolute; top: 0px;"></iframe></ins></ins></ins>
[h=2]Steps[/h]
-
1
Follow the meal plan detailed below. Spices can be used but not in extremes. Avoid thick or creamy salad dressings. Use salt sparingly; good alternatives are Mrs. Dash seasonings. Avoid sugar at all costs; if you like sugar and cream in your morning coffee, try using skim milk and stevia as healthier alternatives.
Ad
<ins class="adsbygoogle" data-ad-client="ca-pub-9543332082073187" data-ad-slot="5205564977" data-adsbygoogle-status="done" style="margin: 0px; padding: 0px; display: inline-block; width: 600px; height: 120px;"><ins style="margin: 0px; padding: 0px; display: inline-table; border: none; height: 120px; position: relative; visibility: visible; width: 600px; background-color: transparent;"><ins id="aswift_1_anchor" style="margin: 0px; padding: 0px; display: block; border: none; height: 120px; position: relative; visibility: visible; width: 600px; background-color: transparent;"><iframe width="600" height="120" frameborder="0" marginwidth="0" marginheight="0" vspace="0" hspace="0" allowtransparency="true" scrolling="no" id="aswift_1" name="aswift_1" style="margin: 0px; padding: 0px; left: 0px; position: absolute; top: 0px;"></iframe></ins></ins></ins>
2
Eat a meal every 2 to 3 hours. Body-builders emphasize proteins matched with carbs; however, incorporating vegetables and fiber into your diet will also help sustain your health and keep you feeling full. If you miss a meal, you don't get to make up for it at the next meal.
3
Incorporate flaxseeds and flaxseed oil into your diet. Flaxseeds and flaxseed oils are available in many stores; you can also find bread and cereals containing flaxseed. Alternatively, you may take flaxseed oil capsules (1000 mg; can be found at nutritional supplement stores). Be warned, however, that pills may be unsatisfactory substitutes for natural flaxseed, as many health-promoting components in flaxseed may be lost during the processing in making the pills.[SUP][1][/SUP] The pills are not FDA approved, with research still in its infancy.[SUP][1][/SUP] Flax may help to curb your appetite and trick the body into thinking it's getting enough fat so that it will release fat stores[SUP][2][/SUP] and reduce overall inflammation of joints.[SUP][3][/SUP]
4
Drink plenty of water. Water is very important whether you’re dieting or not. Some people are so dehydrated that they confuse it for hunger pains. One common guideline is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. For those who use the metric system, divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters per day). Drinkat least this amount every day, especially if you're exercising. Learn to love the taste of water, and see How to Drink More Water Every Day for more details.
[h=3]
Suggested Meal Plan[/h]
1
First meal (breakfast):
- 1 to 2 scoops of a protein supplement in low-fat milk or water (easiest morning meal) mixed with 1/2 cup of frozen fruit and/or fat free yogurt.
- or 1 egg and 2 whites hard-boiled or fried with an olive oil substitute.
- or 40 grams of steel cut oats (about half a cup or a quarter of a cup); do not substitute with instant oats, as most of their natural fiber has been leached
- 1000 mg flaxseed oil
- 1 to 2 scoops of a protein supplement in low-fat milk or water (easiest morning meal) mixed with 1/2 cup of frozen fruit and/or fat free yogurt.
2
Second meal (morning snack):
- One can tuna or salmon (look for low sodium variety)
- or 1 to 2 scoops of protein shake and 2 Fiber One Bars ground into a paste and mixed with skim milk
- 1000 mg of flaxseed oil
- One can tuna or salmon (look for low sodium variety)
3
Third meal (lunch):
- Two 6 oz chicken breasts and 2/3 cup of whole wheat/high fiber pasta or whole grain brown rice.
- 1000 mg of flaxseed oil
- Two 6 oz chicken breasts and 2/3 cup of whole wheat/high fiber pasta or whole grain brown rice.
4
Fourth meal (afternoon snack):
- One can tuna or salmon (look for low sodium varieties)
- or 4 oz of steak (use sparingly, as steak has higher cholesterol than leaner proteins such as turkey, chicken, or fish)
- 1 to 2 scoops of protein shake and 2 Fiber One Bars ground into a paste and mixed with skim milk
- One can tuna or salmon (look for low sodium varieties)
5
Fifth meal (dinner):
- 8 oz steak or equal amount of extra-lean hamburger, salmon, or shrimp, cooked in olive oil, or a canola oil alternative.
- 1 large salad or large portion of broccoli or cauliflower (or both)
- 8 oz steak or equal amount of extra-lean hamburger, salmon, or shrimp, cooked in olive oil, or a canola oil alternative.
6
Sixth meal (night snack):
- 1 to 2 scoops of a protein supplement in low-fat milk or water
- or 3 eggs (2 of them whites only) hard-boiled or fried with olive oil or calorie-free butter substitute
- 1000 mg of flaxseed oil
- 1 to 2 scoops of a protein supplement in low-fat milk or water
7
Substitute where necessary. For example, 1 can of tuna or salmon can be replaced with either 3 turkey niblets or 1 1/2 cups of imitation crab meat (remember to check expiration date); instead of eggs, you can have light Swiss cheese (only eat 3 1/4" cubes).
- If you are a vegetarian, wherever it says animal flesh, you can replace it with tofu, beans, peas, and nuts.
- If you are a vegetarian, wherever it says animal flesh, you can replace it with tofu, beans, peas, and nuts.
8
Incorporate fruits and vegetables. Though good for building muscles, the diet on this plan is limited to processed protein and carbohydrates, which isn’t healthy or sustainable. Balancing your meals with more vegetables, fruits, and low-fat, low-cholesterol, unprocessed proteins will ultimately lead to a healthier body and lifestyle. Add at least 5 fruits and/or vegetables to your daily diet. An easy way to do this is to mix the proteins with salad fixings and incorporate the flaxseed (which can be substituted for olive oil) into a healthy unprocessed salad dressing.
