Posted by admin | Posted in Uncategorized | Posted on 21-07-2009
Skinny Nutrition Guide
"Give me a 64-ounce steak, baked potato with sour cream double overtime and an apple pie for dessert. No, not a slice – give me the cake, please. "
If you have had the opportunity with a bodybuilder for dinner, you are familiar with this type of order made the waitress in difficulties. These high-carbohydrate, high-protein foods and high fat diet have been the popular method for packing on muscle and gain the stairs. "I will package all the weight I am now, then melt the fat later," was the common currency.
Many bodybuilders placed great emphasis on details of their nutritional strategy. A small food scale, calculator, notepad and pencil are common items in your kitchen. Some bodybuilders competitive go to the extreme of weighing and measuring everything wherever they go and write the numbers in your notebook after each meal.
Clearly not all skinny have the same aspirations, desire and the will to live the life of a bodybuilder. weaknesses will be more successful today if they have a plan quick and easy to follow it is to measure a minimum number crunching and min.
See the diet is not the answer
The reality is that the level of many thin guys do not exceed the View nutritional diet is "see food and eat. not bad option if you can avoid a potbelly in the process. If this is your case, then consider yourself lucky to have Lamborghini-style metabolism. Go ahead and eat whatever and whenever you want until you're ready to audition for Rambo IV.
For the most part, diet View is often not the healthiest meal plan because it puts zero restrictions on food categories and is more a concept of going from a skinny guy mentality that any otherwise. These days, most readers should know the falsity of a filing with the diet. Course you can eat a diet very high, such as diet and see the addition a bit of muscle, but we will add more fat. And personal experience, and I'm sure many of you can attest personally putting the fat is much easier than it is taking off! Ideally builders now have a form of flash memory card out of season "every year seem to provide a pregnant powerlifter.
Fitness Nutrition Principles
Master the principles of nutrition should be like mastering the principles of training – simple. Master the basics and execute consistently. Consider the 80/20 rule. 80% of your results come from 20% of their knowledge. Taking the you already know and put into action is always the magic formula. They see the most important nutrition principles you'll need practice to get your body growth.
Principle # 1: eat often – every 2.5 to 3 hours
Do not expect to pack on quality mass – muscle without body fat – on three meals a day. This would lead to large amounts of protein and carbohydrates at every meal. Your body can only store as many calories per meal, so guess what results? gastrointestinal distension, poor and unwanted body fat.
Your first meal should be consumed within 15-30 minutes of waking up and consumed every 2.5 to 3 hours. Set Timer to sound until you get something in your body. No no do these foods are heavy, but as opportunities to fuel your muscles and increase. Look at them as growth increases sudden. Think about the next meal as a fuller chest, broader shoulders, arms and abs rock harder!
And if you skip a meal, view a sea of piranhas eating up your muscle tissue, since it is an all-you-can-eat buffet. And the deadly piranhas are eating the muscles is that you are not satisfied yet. They are actually making your muscles
smaller. No, you will not lose an inch in your arms if you miss a meal, but once you start on average, 6-8 instead of 3-4 meals a day, is not bothered when people look surprised when you tell them who work regularly with weights!
So How many meals should I eat? It's easy – just divide the time awake at 2 or 3. I would say the control of eating every three hours to consider all 2:00. So if you're awake 18 hours a day, eat six meals.
What if one of those meals falls right before bedtime? After eating! Leverage this opportunity to eat. If we went to the extreme, we ate every three hours during the night too. What you've never heard of this (eating after 7 PM garbage) ignore it. Trust me!
Furthermore, there is the potential for power as snacks. This mentality damp squib of a word that should not be in vocabulary if you try to build muscle. Do you think Ronnie Coleman says, "Hey, I think I'll go eat a sandwich? Every three hours you should eat good-sized meals that will make your body better.
Principle # 2: Eat a variety of foods
It's easy to get into a robotic state of nutrition where we eat exactly the same food every day, eating the same breakfast, lunch and dinner and the only time we eat differently is when you go to dinner or someone else cooks for us. It is easier to choose the most convenient.
Like our training that we turn to avoid boredom, you should rotate your food selection. Usually eat what is in your home, so the best strategy for eating well to buy food variety is different every week. This will help balance your diet and help you measure the response a variety of foods. Do not go by road and easily bored.
Principle # 3: Eat enough calories
Muscle is a game to eat because your muscles grow in calories. Not eating enough calories is like an attempt to buy a car with only $ 50,000 $ 25,000 in the bank. It will not happen. If you do not win at least 1-2 pounds per week, then add some carbohydrates and extra protein to your breakfast, pre-training food or exercise after meals.
There is no way to avoid this step. Even if you have the perfect training routine you will never grow unless it gives your body the right amount of nutrients. It's like saying you want to build a house, but you do not have enough bricks, cement and wood. It will be impossible to build this house. It's like say you want a race car as soon as possible, but you do not have any gasoline or oil. It is impossible.
To make sure your muscles have enough fuel to support your workouts, lift heavy weights for senior officials, to recover from workout to workout and do not forget, the development of new muscle, then you should keep track of what you eat every day. There is no other solution. The first reason is why I never lean or weight gain Why anyone for that matter will not increase the quality they so desperately bidding.
Tracking what you eat is much easier than it looks – Is probably why most people avoid it because they consider it difficult.
Of course, you have to take more time to read labels and packaging, but if this method pledge another 20 kilos in a few months from now, it's not worth it? And the good news is that your brain will create a new file to store all the new calculations of nutrients, and since you eat the same foods as most of its "Food memory bank" to expand rapidly.
Principle # 4: Eat 40-60 grams of protein per meal
Building muscle is not your body "to do" list – survival is. Not enough protein for the results of his internal organs of the body to take away your muscle tissue. Your body will cannibalize of amino acids need! This is the opposite of what the guys want skinny.
Protein should represent at least 35% of their total caloric intake. This translates by 40-60 grams of protein per meal for men less than 200 kg will be sufficient to maintain the appetite, increase your muscle mass, accelerate recovery levels and maintain low body fat. Views this level and do well.
It is better to take your protein from whole, complete, and lean proteins. Remember that Protein is an expensive food and burn twice as much energy as carbs and three times more energy as fat. You need protein for up to turbo-charge your metabolism, improve muscle weight and speed recovery.
Aim for lean meats such as beef, chicken, turkey, etc. Aim for fish such as salmon, tuna, orange roughy, etc. Aim for Omega 3 eggs and pasteurized egg whites. Going to dairy cottage cheese, yogurt and milk partially skimmed milk. And if you are using to supplement shakes, go for whey, casein or mixtures of milk proteins.
Principle # 5: Food 60-80 grams of carbohydrates per meal
Do not have enough carbohydrates will make you feel like you're carrying a load on the back throughout your workouts. Its gas tank body is made up of carbohydrates. No carbohydrates and do not expect to have the car not far away.
The lack of carbohydrate in your diet can delay the process building muscle, because muscle tissue can be used as a source of energy if your body's preferred energy, carbohydrates are not available.
It is preferable to obtain carbohydrates from a variety of high-fiber, low glycemic complex compared with carbohydrates carbohydrates simple (sugars) from fast food, fried foods, processed foods and junk food. Complex carbohydrates release slower and more sustainable Energy is central to their intense training workouts. Complex carbohydrates are often converted to fat unless you are eating too many of them. If you gain more fat around the abdomen, unlike the muscles, then you know you should reduce complex carbohydrates or add some cardio.
Aim high molecular weight complex carbohydrates such as bran, barley, buckwheat, beans, brown rice flour, corn, oats, pasta, potatoes and whole grains.
Principle # 6: Eat 20-30 grams of fat per meal
Approximately 30% of your diet should consist of fat – this number is expected to remain relatively constant for everyone. And as a thin man, or someone looking to maximize muscle growth and food for 30% of fat intake is critical for boosting testosterone levels. However, the key is balance between the intake of saturated fat, monounsaturated and polyunsaturated fats. If you reach one third in each of them, then you will optimize your health and muscle gains. This is not as complicated as it sounds.
Since Americans are severely deficient mono (olive oil) and polyunsaturated fats (from fish oils) and get enough saturated fat as it is, your job is simply to include olive oil and fish oil in their diet. This is something that can be recommended for all men and women without side effects. Again, do not worry, meal plans including what you need.
Fats should be avoided at all costs – for many reasons – are trans fatty acids.
Trans fats, also known as trans fats, is a matter which artery-clogging fat that is formed when vegetable oils are hardened into margarine or shortening. Is found in many other foods, as well as margarine and shortening, including fried foods like french fries and fried chicken, donuts, cookies, cakes and cookies. United States, usually French fries have about 40 percent of trans fatty acids and biscuits and cookies Popular vary from 30-50 percent of trans fatty acids. Doughnuts have about 35-40 percent of trans fatty acids.
To determine the amount of fat trans in the foods you need to know what to look for on food labels. When you see shortening, hydrogenated or partially hydrogenated oil in the list of ingredients, the majority of trans fats.
Principle # 7: Eat vegetables at every meal
How many vegetables should promote muscle gain? Your mother was right when he says eat all their vehicles if they grow big and strong. Finally, the 'muscle-nerds are gaining ground. Not only are vegetables rich in vitamins and minerals, but also contain important plant chemicals called phytochemicals, which are essential for physiological functioning optimal.
The most neglected benefit of eating vegetables is their role in recovery. Of course, you need calories to grow, but also needs these vegetables for their high antioxidant profile that help reduce the amount of free radicals heavy training, and speed up the healing recovery cells damaged muscle.
Most people know that proteins and grains create high levels of acid load in the blood, and if not balanced with acid-alkaline rich vegetables and fruits, then too much can cause loss of bone strength and muscle mass. It is therefore important to maintain levels acids balanced intake of vegetables (and fruit) for their alkalinity of the blood.
The best way to get vegetables is to cut at all Start week. This will make life easier and more accessible. Aim for at least two portions, which is the equivalent of 1-2 cups per meal. Yes, every 2-3 hours, you should eat vegetables.
Principle # 8: Eat your largest meal at breakfast, pre-training and post-training
Never mind what they say, I think is the safest and most effective
maximize their relationship muscle: fat gain when it loads. In this article we will not discuss the issue of timing nutrients.
Shortly we will discuss the benefits of packing most calories during the catabolic and anabolic most of the day to have enough energy to train hard and heavy without any risk of muscle breakdown, not to mention enough calories to support muscle growth. How many foods you eat at any given time the weather must be based on the needs of your body at that moment-CURRENT.
Principle No. 9: Plan ahead
This principle could easily be number one, because often there is a lack of information creates a barrier, but our lack of consistency and creativity. I bet if you have not changed anything that is eating the food provided, but when it came time to eat you will experience a strong growth spurt.
I strongly agree with the famous cliché? says: "The lack of plan is plan to fail." It's very true. You must have a plan to ensure that you have the food prepared and cooked in the selection and good quantities every time you eat. This may require you to spend a few hours Sunday night to cook and store all food Tupperware containers. This may mean waking up half an hour before so you can cook all meals. This may require the use of a lunch bag wherever you go. This could be a shaker bottle packaging, few if you know you're on the road most of the day. The end result – be prepared.
Principle # 10: Eat Whole Foods 60% of the liquid meal and 40% of the time
Often I have my clients use as few as possible supplements to the first months of training. You will be amazed at the results obtained by simply putting all their efforts to follow your meal plan, training, getting enough sleep. It is a very revealing experience when they see almost immediate changes in body composition, health and energy levels.
Food intake should come from food High quality at least 60% of the time, which means at least 4 of the 6 meals to eat.
This will allow more vitamins, minerals, antioxidants and fiber supplements and pills lack. All food is loaded with digestive enzymes and help the absorption of food instead of eating too many "zero" powder form of food. Power shakes will make life much easier and to eliminate some of the disadvantages of having to cook and prepare food all day. Aims to use, at least 2 of its 4 real meals a day and never more than three shakes unless your life is very busy and difficult to control.
Spend the next 12 weeks to put these principles of nutrition muscle building in action. The muscle is very simple and exciting because You can enjoy large amounts of food, try new recipes and become a great leader, because they'll spend more time in the kitchen. Taking into account these principles and their consistent application over time and make them part of your lifestyle is the secret.
About the Author
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://BuildMuscleEasy.com/ .
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