Strengthening the body not only adds to your appearance, but decreases the risk of sickness and injury. An increase in lean muscle also speeds metabolism and dramatically improves your overall health and vitality. However, muscle does not grow by lifting weights alone. When it comes to chiseling an outstanding physique, proper nutrition is essential. With a deliberate regimen of conscious eating, you can maximize gains by feeding your muscles for success.
Lean Gain and Fat Loss
This meal plan is designed to maximize fat loss, while promoting the growth of lean muscle. Eat six meals daily which, together, even out to a ratio of 20 percent of calories from carbohydrates, 30 percent of calories from fat and 50 percent of calories from protein. Eat a meal every two and a half to three hours. Begin the day by having one whole egg with five egg whites. Add approximately 5 oz. lean beef and 1/2 cup of whole grain, uncooked cereal. Finish off breakfast with 1 tbsp. flax oil for a healthy start. Meal two is light, consisting of a protein shake made with heavy cream, 1/3 cup of whole oats and two to three glasses of purified water. Your third meal of the day should include an 8-oz. (cooked) chicken breast, 2 cups of green vegetables and 1/2 cup of brown rice. Meal four is similar to meal two; heavy-cream protein shake with two full glasses of water. For meal five, you're going to again have 2 cups of fresh veggies, along with your choice of an 8-oz. portion of chicken, beef, turkey or fish. Finally, your sixth meal should be two whole eggs with four whites, 1 cup vegetables and 4 oz. of lean meat.
Bulking Phase
This is another meal plan that requires eating six meals a day. It is geared toward increasing your overall body mass, in addition to supporting lean muscle growth. Meal one consists of two whole eggs with four whites, 1 cup uncooked oats, 6 oz. lean beef and 1 tbsp. of flax oil. Meal two is a protein shake with heavy cream, and one banana or single serving of strawberries. For your third meal, have one 8-oz. serving of meat (your choice), one serving of complex carbs (like sweet potato or whole grain rice), with 2 cups of fresh vegetables. Meal four is another protein shake with fruit. For your fifth meal, add 10 oz. of any lean meat to one baked potato and 2 cups fresh vegetables. Finish the day with 6 oz., lean beef, and 1 cup of uncooked oats.
Muscle Maintenance
This diet is geared toward cutting fat, while maintaining your store of lean muscle mass. It requires eating five daily meals. The first consists of 6 oz. lean poultry, six egg whites and half a grapefruit. For your second meal, have a 16-oz. protein shake with a serving of fresh fruit. For the third, have four cups of salad topped with fresh vegetables, along with an 8- to 10-oz. chicken breast. Meal four is another protein shake. For your last meal, combine 2 cups of fresh vegetables with 8 oz. of chicken, beef, turkey or fish.
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