한국 안산의 비즈니스 이벤트 및 컨퍼런스
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Do you have problems gaining muscle mass? You’ve probably tried all kinds of crap touted by bodybuilding magazines as “the latest breakthrough” for big muscle gains, but have you really sat down and structured a high-protein diet plan to incite positive changes in your physique? Before I cover my way of structuring the best muscle building diet, it is essential that you go over a couple of important points beforehand:
1. You should eat 5 to 6 meals spaced every 3 to 4 hours, day after day, otherwise you can forget about having a strong and slim body.
2. Realize that the best diet for building muscle mass consists of consuming the proper ratio of protein, carbohydrates, and essential fatty acids or generally known as “good” fats.
So to gain more muscle size, I would recommend a daily caloric intake of 50% protein, 30% carbs, and finally 20% fat. Don’t subscribe to the common belief that a high-protein diet plan can interfere with proper kidney function. Remember that you don’t plan on lying on the couch, watching TV while eating junk food all day. Your goal is to gain weight by increasing muscle size and the only way to achieve this is by following a high protein diet plan. Alright, I’m going to stop yapping now and tell you how I plan the best diet for building muscle.
Meal Structure 1:
The most important meal of the day, breakfast: 1 scoop of whey protein, 2 whole eggs, 1 cup of low-fat milk, a bowl of oatmeal, and a high-potency multivitamin capsule = 44 grams of protein.
Lunchtime: One cup of brown rice, 3.5 oz of grilled chicken with 2 egg whites plus mixed vegetables and vitamin C = 36 grams of protein.
The third meal: 4 whole eggs, a tablespoon of whey protein, a cup of pasta and a tablespoon of flaxseed oil = 48 grams of protein.
Dinner – Sandwich of tuna in water along with an apple or banana plus vitamin C = 30 grams of protein.
Bedtime meal: 1 tablespoon of buttermilk mixed with a large glass of low-fat milk, a small cup of yogurt, and 1 tablespoon of flaxseed oil = 32 grams of protein.
Meal Structure 2 (training day):
Breakfast: 1 scoop of whey protein, 1 lean hamburger with 2 whole-grain buns, an apple, 1 multivitamin plus 1 scoop of flaxseed oil = 44 grams of protein.
Lunch: 1 cup of brown rice, 4 oz of beef stir fry with 2 whole eggs, mixed vegetables and vitamin C = 40 grams of protein.
Pre-workout meal: One scoop of whey, one bowl of oatmeal, and one banana = 32 grams of protein
Post Workout Meal: 1 1/2 scoops of buttermilk along with a glass of lemonade to shoot insulin through the roof! = 36 grams of protein
Dinner: 3.5 oz chicken breast strips with 1 baked potato, vegetable mix and vitamin C = 30 grams of protein.
Bedtime Meal: Another scoop of whey protein mixed with milk, a quarter cup of cottage cheese, a piece of whole-grain toast, and of course, a scoop of flaxseed oil = 39 grams of protein
I weigh approximately 175 pounds, so I would aim to consume at least one gram of protein per pound of body weight daily. The first meal and the second meal provide a total of 190 grams and 221 grams of protein, respectively. As far as I’m concerned, this is the best diet for building muscle. This type of high protein diet plan has served me well so far, and you can use it as a guide to structure your own mass gaining diet.
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