High Protein Diet Plan to Gain Muscle
Having the correct diet plan to build muscle is important. Food is one of the most important ways you gain muscle. Some foods include things such as protein, and calcium which are vital in building muscle. Some foods also have nutrients that help increase your calorie intake, and give your body the nutrients it needs to stay healthy.
There are many ways you can do a diet plan. You can keep a log or you can even plan the meals ahead of time. However, the normal calorie intake for a man trying to build muscle is about 2,300 calories. A woman should eat at least 2,100 calories. As you work-out you will eventually lose fat and gain muscle. This one day plan should get you started, and teach you what you need to know to start your own diet plan.
Meal #1- breakfast: 2 eggs, ½ of oatmeal with ½ cups of berries, and 1 cup of milk. You should eat this meal because the eggs and milk supply you with high-quality protein. The oatmeal will provide you with energy for the day, and berries have rich antioxidants that will keep you not only healthy but satisfied. If you don’t have oatmeal and berries you could eat a cereal that’s high in fiber along with a few orange slices, and raisins. You can eat turkey sausage or even cottage cheese instead of eggs.
Later that morning- drink water: Your muscles are about 75% water, and you need to keep your body hydrated as well. Plus dehydration can hurt your thinking process. IF you didn’t want to drink plain water you could add a sugar free 1 calorie flavor packet. This is ideal, because even though you can get water from almost anything including lettuce and soda it is smart to drink plain water.
Snack #1- Almonds: One handful of these nuts can boost your calorie intake, and they provide protein. Other nuts you can eat include peanuts and cashews.
Meal #2- Lunch: Make a salad with 2 cups of salad (make your own with lettuce, bell pepper, carrots, onion, spinach, and cheese), 1 can of tuna, 1 tablespoon of olive oil, and 1 egg. You can also eat 1 orange. You should eat this meal because tuna is high in protein that you need along with fatty acids and omega-3. Dark green vegetables have magnesium, the egg gives you protein, the olive oil increases you HDL Cholesterol, and the orange will give you vitamin C. The vitamin C will destroy the chemical that breaks down muscle.
Later- Drink Water: Again your muscles are made of 75% water, and you need to keep hydrated.
Meal #3- Dinner: Chicken or Turkey breast on whole wheat bread with mayonnaise. You can add things like cheese, bell pepper, onion, lettuce, or even tomatoes to your sandwich. You should eat this because the chicken or turkey provides you with protein. The bread will give you slow burning carbohydrates, so that you feel fuller longer, and the extra sandwich fixings besides mayonnaise gives you sources of nutrients. You could always have any other kind of lean deli meat as a substitute for the turkey or chicken breast.
Later that evening-Drink Water: Your muscles are 75% water, and you need to keep your body hydrated. This may seem redundant but it is important.
Snack #2-Homemade Milkshake: 1 scoop of whey protein, 1 cup f milk, 1 cup of berries, 1 teaspoon of olive oil, and 1 teaspoon of flaxseed oil. You should eat this because the whey protein powder will give you protein. The berries give you antioxidants and flavor, while the olive oil boosts your HDL cholesterol and the flaxseed oil gives you energy, and helps you think clearly.
This is only the beginning of a diet plan. Take this and use it to your advantage. Each day you should swap out the meats, and sides, but make sure that you use muscle building foods. You can also customize this plan to fit into your life style. You new diet should hopefully allow you to get the muscles you dream of.