Diet and nutrition are key components that will determine how successful you are in adding lean muscle mass. Training without proper nutrition is like rowing against the current. At best, you would remain on the same place or even move forward a little bit, but in the end, you get nowhere.
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A Definition of Diet
Usually people associate the word diet with calories deficit, starving yourself and days of  pain and hunger. That is not the correct definition of a diet. The word diet refers to the food choices that we make on a daily basis. Even if you don’t think you that you are on a diet, guess what?! You already are following a diet. Whether you eat fast food all the time, or choose to eat veggies only, that is your diet.
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3 Simple Rules to Follow:
1. You should have frequent feedings throughout the day instead of 3 main big meals. For me, I like to have around 6 meals per day.
2. Every meal should have carb, protein and good fats in the ratio of 50/30/20 or 40/40/20.
3. You should cycle your diet to prevent the metabolism from getting used to a certain caloric level. I normally do a macro-ratio of 40/40/20 and 50/30/20.
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The Best Diet Plan for You?
If you are somewhat overweight, you should focus more on leaning down first. You could start with Fat Shredder Diet for 30 days (low carb diet), and then move on to Energy Booster Diet (a balanced mix of carb & protein) for 30-60 days.
For those who are in the right weight category (BMI showing normal weight), I would recommend start with the Energy Booster Diet, the 40/40/20 carb-protein-fat ratio for 30-60 days at around 2500 cal/day. With proper intense workout like P90X, Insanity or other workout routines, you should be able to drop your bf% close to 8-9% and have somewhat abs outline. Once you have that, you could proceed to Endurance Maximizer, which my recommendation ratio is 50/30/20 for carb-protein-fat at around 3000 cal/day. You could do this for 30-60 days.
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Diet Guidelines For Men
Meal 1 (7 AM)
1 cup of dry oats mixed with water or skim milk
1 cup of egg beatersMeal 2 (9 AM)
Meal replacement mixed with water or a protein powder or milk
Any type of snacks like fruits, nuts, crackers, protein bar, whole wheat bagel or bread etc

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 or Workout Meals (8 PM)
Same as Meal 2
or Workout Meals like Whey, preworkout drink, postworkout drink, creatine, etc

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* For women’s diet, cut everything by 1/2  or 1/3

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Sample Diet  2500 cal/day at 40/40/20 (click image to view larger)

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Sample Diet 3000 cal/day at 50/30/20 (click image to view larger)

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SEE MORE SAMPLE DIET

→     3000+ cal/day diet
→     More of 3000+ cal/day diet
→     4000 cal/day diet

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