Skinny Guide Nutrition
"Give me a 64-ounce steak, twice baked potato with extra sour cream and apple pie for dessert. No, Not a bit – give me the whole pie, please. "
If you've ever had the opportunity to go out with a bodybuilder for dinner, that would be familiar with this kind of order delivered to the distressed waitress. These high-carbohydrate, high protein and high fat foods are the popular method for packing on muscle and escalation of the scale. "I will pack in all the weight that can now, then melt the fat later," was the common refrain.
Many builders pay close attention to the details of nutrition strategy. A small food scale, calculator, notepad and pencil are common elements found in your kitchen. Some competitive bodybuilders go to the extreme of weighing and measuring everything wherever they go and scribbling numbers into their notepad after every meal.
Obviously, not all skinny has the same aspirations, desire and determination to live the life of a bodybuilder. Skinny guys will be more successful today if they quick and convenient plan to follow which includes the minimum measurement and calculation of minimum numbers.
View the diet is not the answer
The reality is that the nutritional level of many boys skinny "does not exceed the See-food diet, ie" see food and eat. Not a bad option if You can avoid getting a potbelly in the process. If this is you, then consider yourself blessed with a Lamborghini-style metabolism. Go ahead and eat whatever and whenever you want until you are ready to audition for Rambo IV.
For most food diet is not typically see healthier eating plan as puts zero restrictions on food categories and is more of a concept to change the mind of a thin-set than anything else. These days, most readers should know the fallacy of a diet See. Sure, you can eat a super high calorie diet, like the See Food diet and add some muscle, but we will add even more fat. And from personal experience, and I'm sure many of you can personally attest, getting fat is much easier to take it away! Conveniently, bodybuilders now have an "out of a season of" flash card for the full year to excuse to look like a pregnant powerlifter.
Muscle-Building Nutrition Principles
Mastery of the principles of food should be like mastering the principles of training – simple. Mastering the basics and execute them consistently. Think about the 80/20 rule. 80% of results come from 20% of their knowledge. Taking what you already know and put into action consistently is the magic formula. Let the most important nutrition principles you should do to get your body into growth.
Principle # 1: eat often – Every 2.5 to 3 hours
Do not expect massive package of quality – lean muscle in the body – in three meals a day. This would enormous amounts of protein and carbohydrates at every meal. Your body can store only the calories per meal, so guess what it produces? Poor digestion bloating 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 the timer to beep until you get something in your body. Do not look at these foods as a burden but as an opportunity to promote and grow their muscles. Watch as surges growth. Think about the next meal, like a chest, broader shoulders, bigger arms and rock-hard abs!
And if you skip a meal, view a sea of piranhas eating your muscle tissue, as it is an all-you-can-eat buffet. And the deadly piranhas eat their actual muscle that are not even satisfied. They are actually making muscles
smaller. No, you will not lose an inch on his arms, if you skip a meal, but once it starts an average of 3.4 instead of 6-8 meals a day, not get upset when people are surprised when you tell them that working with weights regularly!
How many meals should be eating? That's easy – just divide the time you are awake for 2 or 3. I would suggest mastering eating every 3 hours before you consider every 2 hours. So if you're awake 18 hours a day, eat 6 meals.
What if one of those meals falls right before bedtime? Then eat! Take the opportunity to eat. If you went so far as it would eat every 3 hours during the night too. No matter what you have heard this (never eat the garbage after the 7 PM) ignore it. Trust me!
Also, do not see these feeding opportunities as snacks. This is a wimpy word mentality should not be in your vocabulary, if you're trying to build muscle. Do you think Ronnie Coleman says, "Hey, I think I'm going to go eat a sandwich?" Every 3 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 in a robotic state of nutrition in the foods we eat exactly the same every day, eating the same breakfast, lunch and dinner and the only time we eat differently is when we go out to dinner or someone else cook for us. It is easier to choose convenience over variety.
Like our circling training to avoid boredom, you should rotate your food choices. Normally, you eat everything in your home, so the best strategy to eat a healthy variety is to shop for different foods each week. This will help balance your diet and help you measure the response a variety of foods. Do not go for the easy and boring.
Principle # 3: enough calories
Building muscle is a game to eat because their muscles grow in calories. Not eating enough calories is like an attempt to buy a $ 50,000 car with only $ 25,000 in the bank. Not going to happen. If you are not winning, at least 1-2 pounds per week, then add some carbohydrates and protein to your breakfast, lunch or pre-workout post-workout.
NO WAY IN THIS STEP. Even if you have the perfect training routine, never grow unless you provide your body with the proper 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 that house. It's like saying you want a race car as quickly as possible, but has no gas or oil. It's downright impossible.
To ensure that your muscles have enough fuel to support to your workouts, lift heavy weights to the representatives of high, recover from workout to workout and, let's not forget, build new muscle, then you have to keep track of what you eat every day. No way around it. This is the number one reason why skinny guys never weight gain or why anyone for that matter will increase the quality they so desperately to achieve.
Keeping track of what you eat is much easier than sounds – probably why most people avoid because they perceive that it will be difficult.
Sure, you'll have to take something more than time to read containers and labels, but if this method promise of another 20 kilos in a few months from now, not worth it? And the good news is that your brain creates a new file to store all your new nutrient calculations, and since they are eating most of the same foods, your "food bank of memory" will expand rapidly.
Principle # 4: Eat 40-60 grams of protein per meal
Building muscle in your body is not 'do' the list – is mere survival. Not getting enough protein for the results of the internal organs in your body steal from your muscle tissue. His body cannibalizes itself for the amino acids it needs! This is the opposite of what the kids want skinny.
Protein should represent at least 35% of their total calories intake. This translates to 40-60 grams of protein per meal for men under 200 pounds and will be sufficient to maintain the appetite, increase your muscle mass, accelerate recovery and keep body fat low. Views this level and is doing well.
The protein is best to get your protein from whole, complete, and thin. Remember that a food protein is expensive and it burns twice as much energy as carbs and three times more energy as fat. Protein is needed to a maximum of turbo-charge your metabolism, improve muscle mass and speed recovery.
Aim for lean meats like ground beef, chicken, turkey, Target etc fish like salmon, tuna, orange roughy, etc. Aim for Omega 3 eggs and pasteurized egg whites. Target dairy house cheese, yogurt and cheese, part skim. And if you have to resort to supplement shakes, go for whey, casein or mixtures of milk proteins.
Top # 5: Eat 60-80 grams of carbohydrates per meal
Not getting enough carbohydrates will make you feel as if you were carrying a bear on his back during your workouts. Gas tank body is made up of carbohydrates. N carbohydrates and does not expect to get that car too far.
The lack of carbohydrate in the diet can delay the process building muscle, because muscle tissue can be used as a preferred source of energy if your body of energy, carbohydrates are not available.
Carbohydrates are best obtained from a variety of high fiber, complex carbohydrates and low glycemic index compared to simple carbohydrates (sugars) are found in fast food, fried food, processed food and junk food. Complex carbohydrates release energy more slowly and longer than is essential to their intense training exercises. Complex carbohydrates are rarely converted to fat unless you eat too many of them clearly. If you're gaining more fat around their abdomen compared to the muscles, then you know you should cut or add complex carbohydrates exercises cardio few.
Aim high complexity, the muscle-building carbs such as bran, barley, buckwheat, beans, rice, cornmeal, oats, pasta, potatoes and whole grains.
Principle # 6: Eat 20-30 grams of fat per meal
About 30% of your diet should consist of fat – this number should remain fairly consistent for all. And as a skinny man or someone who wants to maximize muscle growth, then eating 30% of their consumption of fat is essential for successful testosterone levels. However, the key is to balance consumption between saturated, monounsaturated and polyunsaturated fats. If you get 1 / 3 in each of these, then optimize their health and increasing muscle. This is not as complicated as it seems.
Since fats North America are severely deficient in mono oil (olive) and poly (from fish oils) and saturated fat have enough as it is, his work is simply include more olive oil and fish oil in their diet. This is something that can be recommended for all men and women and has no potential side effects. Again, do not worry, meal plans included have it covered.
Greases must be avoided at all costs – for many reasons – are trans fats.
Trans fatty acids, also known as trans fat is a fat clogs the arteries that are formed when vegetable oils are hardened into margarine or shortening. It is found in many other foods besides margarine and shortening, including fried foods like french fries and fried chicken, donuts, cookies, cakes and cookies. In the United States, typical French fries have about 40 per cent trans fatty acids and many popular cookies and crackers ranging from 30 percent to 50 percent of trans fatty acids. Donuts have about 35 percent to 40 percent of trans fatty acids.
To determine the amount of trans fats in the foods you should know what to look at food labels. Whenever you see shortening vegetable, hydrogenated or partially hydrogenated oil in the ingredients list, the more trans fat.
Principle # 7: eating vegetables at every meal
What kind of vegetables should promote muscle gain? Your mom was right when he said to eat all the vegetables if you wanted to grow big and strong. Finally, the 'muscle-nerds' are catching up. Not only are vegetables loaded with vitamins and minerals but also contain chemicals important plant called phytochemicals that are essential for optimal physiological functioning.
The most neglected benefit of eating vegetables is their role in recovery. Sure, the calories needed for growth, but also requires these plants to their high antioxidant profile that helps reduce the amount of the free radicals from heavy training, which will accelerate recovery by healing damaged muscle cells.
Most people are unaware that proteins and grains create high levels of acid loads to the blood, and if that is not balanced with alkaline rich vegetables and fruits, then too acid can result in loss of bone strength and muscle mass. So it's important to keep these acid levels balanced by ingesting vegetables (and fruit) for alkalinity of the blood.
The best way to get it cut all the vegetables at the beginning of the week. This will make life easier and make them more accessible. Target that at least 2 servings, which is the equivalent of 1-2 cups per meal. Yes, vegetables every 2-3 hours to eat.
Principle # 8: Eat Your biggest meal at breakfast, pre-training and post-training
No matter what anyone says, I think this is the safest and most effective way of
maximize muscle: relationship between fat gain when bulking. In this article we will not discuss the topic of nutrient timing.
Shortly we will discuss the benefits of packing most of the calories around the most catabolic and anabolic times of the day, so you will have enough energy to train and train hard, without risk of muscle breakdown, not to mention enough calories to support muscle growth. How much food you eat into a particular time of day, must be based on the needs of your body at that present moment.
Principle No. 9: Plan Ahead
This principle could easily be number one, because it is often not a lack of information creates a barrier, but our lack of consistency and CREATIVITY. I bet if you do not change all what you are currently eating but ensured food was there when it came time to eat, you will experience increased growth.
I strongly agree with the famous cliché? that states, "No plan is planning to fail". It is so true. You must have a plan that assures the food prepared and cooked in the selection and appropriate quantities every time you eat. This may require you to spend hours in the kitchen Sunday night and store all food Tupperware containers. This could mean waking up half hour early so you can cook your own food for the day. This may require you to carry lunch bag wherever you go. This might mean packing a few shaker bottles if you know you'll be on the road much of the day. Bottom line – be prepared.
Principle # 10: Eat Whole Foods 60% of the time and liquid meals 40% of time
I often have my clients use as few supplements as possible for the first few months of training. You will be surprised at the results achieved by simply putting all his efforts to follow your meal plan, proper training and sleep. It's an eye-opening experience when they see almost immediate changes in body composition, health and energy levels.
Food consumption should come from high quality food at least 60% of the time, which means at least 4 of the 6 meals you are eating.
This will ensure more vitamins, minerals, antioxidants and fiber that supplements and pills lack. All food is loaded with digestive enzymes, so that helps the absorption of food instead of eating too much 'zero' food in powder form. Power shakes will make your life much easier and eliminate some of the drawbacks of having to cook and prepare food all day. Try to use these at least 2 of its 4 real meals a day and never more than three power shakes unless your life is very hectic and difficult to control.
Conclusion
Spend the next 12 weeks to put these principles of muscle building nutrition into action. Building muscle is very simple and exciting because you get to fall in large amounts of food, try new recipes and become a chef because you are going to happen more time in the kitchen. Taking these principles and their consistent application over time and make them a 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/ .
He specializes in teaching skinny guys how to build muscle and gain weight quickly
without drugs, supplements and training less than before.
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