You have been pounding it out at the gym for years. You are trying to pack on muscle. Yet year after year, you meet very little, if any success. Don't worry, this is the case for most bodybuilding trainees. It is my goal to clear the air about a lot of the issues that are blocking your progress. One article at a time. I will shed some much needed light on items such as diet, training, recuperation, and many other items crucial to your bodybuilding success. Information you need to know in order to build muscle. If you just started working out, then you are reading this article just in time.
My intention for this article is to lay out a basic, day to day eating plan. You will notice the emphasis on protein. Don't ever let anybody fool you by trying to tell you that you do not need much extra protein in order to build muscle. Reality is that you need to eat a lot of protein in order to successfully build muscle.
The human body likes 'normalcy'. If you are a grown man and you currently weigh 180 pounds... your body is going to try to stay at 180 pounds. Changing your physique requires radical measures. This includes proper training stimulus along with a protein intake that will support muscle growth.
With that being said, here is a fine example of a 'protein productive' day:
Meal 1: 4 whole eggs, 1 cup cottage cheese, 1 can of tuna, sardines, or small package of salmon, 2 pieces whole grain bread
Meal 2: 1 cup cottage cheese, 1 scoop whey protein powder, 1 piece whole grain bread
Meal 3: Large green salad, 1 whole avocado, 8 ounces chicken breast
Meal 4: 1 cup cottage cheese or 2 containers of Greek yogurt, 2 servings of canned tuna, sardines, or salmon, 1 scoop whey protein powder
Meal 5: Red meat, fish, or poultry of choice, veggies, salad, etc.
Extras: If it is a workout day, you should make sure to have 2 scoops of whey protein powder before you workout. Likewise, a minimum of 2 scoops of whey protein powder immediately after your workout is complete. Not 15 or 30 minutes after your workout is done. You should be drinking down your post workout protein drink within 2 minutes of the completed workout. You are best off to choose a plain or vanilla protein powder for your post workout drink. Reason is that you can mix that drink with grape juice. Grape juice is superb post workout to help speed recovery.
This is just one of many great examples. If you don't like cottage cheese, or any other food in this sample diet, simply replace it with a food of similar protein content.
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