Dieting: What to eat

Diet for Hardcore Bodybuilding

Are you having trouble building muscle? Is it taking you long?

I as well had trouble building muscle and even keeping that hard earned muscle. I used to weigh 135 lbs. Standing at 6 feet tall didn’t make me look fit at all. I was a very slim young man. Fed up with being the skinny kid on the block I decided to use my intelligence to figure out a way to gain weight. After a few months of trial and error I figured out how to gain muscle and maintain a low body fat percentage. 

Now I am a Personal Trainer/Nutritionist at 205 pounds of lean muscle, my secret is having a balanced way of eating and knowing how to eat it. These foods will help you gain muscle and stay lean. 

The Meals and What they consist of:

Eggs - The yolk of the egg contains the nutrients, half of the protein, vitamin A, E, D and Cholesterol which naturally increase Testosterone levels. 

Fish Oil - Helps produce Testosterone/ Increases it, and also lowers body fat which helps with Joints and skin.

Yogurt - Helps with the digestive system, and  helps maintain Nutrient flow and distribution within your body.

Virgin Olive Oil - Helps with the protection against heart diseases and cancer. It is a Natural alternative to Canola Oil which increases body fat content.

Mixed Nuts – Provide a great way to gain weight if you are a thin guy. Nuts contain protein, fiber, zinc, mono and polyunsaturated fats, potassium, magnesium, etc. This will assist in getting that edge to increase mass.

Oats - Complex carbs that provide energy high fiber, and also help reduce cholesterol.

Oranges - Great for lowering blood pressure with Magnesium, anti-oxidant beta-carotenes, and Vitamin C. Never drink processed orange Juice. Only fresh squeezed or ear oranges.

Red Meat - Very High in protein, zinc, natural creatine, carnosine, iron, and B12.

Turkey - White turkey has 0g of saturated fat and is very good for increasing muscle while staying lean. 

Broccoli - Contains phytochemicals, this vegetable will help you lose fat and maintain low estrogen levels.

Spinach - Spinach helps the prevention of muscle loss. Very good for muscle building diets.

Sweet Potatoes - Rich in complex carbs, dietary fiber, beta carotene, vitamin C, Vitamin B6.

Meals and content:

100g = 3.5 oz

Eggs. per 100g

-Carbs- 1.12g

-fat- 10.6g

-protein- 12.6g

Yogurt. per 100g

-carbs- 4.7g

-fat- 3.3g

-protein- 3.5g

Virgin olive oil. per 100g

-carbs- 0g

-fat- 100g

-protein- 0g

Oats. per 100g

-carbs- 66.3g

-fat- 6.9g

-protein- 16.9g

Oranges. per 100g 

-carbs- 11.54g

-fat- 0.21g

-protein- 0.70g

Red meat(Beef). per 100g

-carbs- 0g

-fat- 15g 

-protein- 26g

Turkey. per 100g

-carbs- 4.21g

-fat- 1.66g

-protein- 17.07g

Broccoli. per 100g

-carbs- 6.64g

-fat- 0.37g

-protein- 2.83g

Spinach. per 100g

-carbs- 3.6g

-fat- 0.4g

-protein- 2.2g

Sweet Potatoes. per 100g 

-carbs- 20.1g

-fat- 0.1g

-protein- 1.6g

These meals should be properly consumed and remember, you should conserve a good diet while maintaining a steady workout plan. 

The key to increase muscle mass is not entirely how much time you spend at the gym or how hard you work out, but how well you eat….  how good your diet is. 

If you have any questions on daily dieting or need tips on how to eat, Please comment on this post. 

-Try it, What can you lose??-