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Here are the fundamental basics of building a great body!

Posted by Mark Hamilton on

  1. EGGS

There's a reason why every successful bodybuilder in the world incorporates egg whites into their diet. With a protein to fat ratio of 60:1, egg whites are unquestionably one of the purest forms of protein in the world.

However The yolks are full of L Cysteine and good cholesterol so keep these in aswell unless you are pre contest or photoshoot.

Proteins are measured with Biological Value of which eggs are extremely high in—meaning that a large proportion of the protein absorbed from egg is readily utilized by your body for protein synthesis. Eggs also contain very few carbohydrates and are a source of vitamins and minerals.

NUTRIENT VALUES

FOOD

CALORIES

PROTEIN

CARBS

FAT

Eggs

50

84%

8%

0% 


  1. CHICKEN/TURKEY

To pack on pounds of serious muscle, lean meats such as chicken and turkey breasts should be a staple in every bodybuilder's diet. Aside from providing an excellent source of high quality protein, they are also extremely low in saturated and trans fats.

NUTRIENT VALUES

FOOD

CALORIES

PROTEIN

CARBS

FAT

Chicken breast

172

48%

0%

48%

Turkey

119

73%

0%

22%

 

  1. FISH – Tuna Wins!

Although the recurring theme so far has been to eat foods that are low in fat, fish is one exception to this rule. Of course you want to stay away from trans fats, but your body still needs essential fatty acids to help support the muscle-building process.

Cold water fish such as salmon, tuna, trout and sardines are an excellent source of protein and healthy fats. Canned fish packed in water also comes in very handy because it provides a quick source of protein when on the go.

NUTRIENT VALUES

FOOD

CALORIES

PROTEIN

CARBS

FAT

Salmon

116

69%

0%

27%

Tuna

116

88%

0%

6%

Trout

148

56%

0%

40%

Sardines

208

47%

0%

50%

 

  1. BEANS/LEGUMES

If you are serious about building muscle, you can't ignore the power of beans and legumes. When people typically think of bodybuilding foods, they immediately refer to various lean meats, but what they don't realize is that the bean is a delicious and highly nutritious source of protein and fiber.

Fiber is essential to maintaining a regular and normal healthy bowel movement as well as proper insulin response—which is critical to muscle growth as both functions aid in absorption and use of various nutrients and supplements ingested by bodybuilders.

Kidney beans in particular are a very popular choice as they provide nearly 14 grams of both protein and fiber per cup! That's why you should never ignore the power of the bean!

NUTRIENT VALUES

FOOD

CALORIES

PROTEIN

CARBS

FAT

Kidney beans

29

58%

57%

17%

Lima beans

113

24%

71%

7%

Navy beans

67

37%

78%

9%

LEAN RED MEAT


Lean ground beef and cuts of red meat are excellent mass-building food sources rich in protein minerals and B Vitamins. Red meats have a high calorie per serving ratio, making it an excellent choice for hard gainers looking to pack on some serious size.

However, because red meats do possess a higher level of saturated fats, they should not be consumed on an everyday basis. Lean red meats are best incorporated into a weekly diet of chicken, turkey and fish—adding a little variety to your weekly nutrition plan. Stews with Beans are excellent as a once or twice a week meal.

SLOW-BURNING CARBS

Muscle isn't built with protein alone. Carbohydrates are muscle preserving and therefore key to muscle building, so do not eliminate them all together.

Slow-acting carbohydrates found in foods such as oatmeal and sweet potatoes make the best pre-workout snack. Why?

Well, when you exercise, muscle glycogen (carbs stored within your muscle) becomes the main source of fuel. As glycogen levels decrease from hard training, your intensity begins to decrease and more importantly, your body begins to tap your muscles for a source of energy thereby causing them to degenerate!

That's why it's so important that no matter what your goals are, in order for your muscle-building machinery to run at maximum levels, you need a consistent source of fuel such as a serving of slow-digesting carbs.

WATER

70 percent of your body is made up of water. Your muscles, tissue cells and ligaments all contain water. And most importantly, your life force—blood—is made up substantially of water.

When it comes to building a quality physique, you need to keep yourself in the most anabolic state possible and that is why many bodybuilders recommend drinking 5 plus liters of water a day. Staying hydrated also keeps your muscles full looking. However – Drink water depending on your bodyweight. Aim for a minimum of 3 litres a day.

In addition water also serves as a medium in nutrient transport to your muscle cells, making more efficient and effective use of the nutrients and supplements that you consume.

WHEY PROTEIN

When it comes to packing on pounds of muscle, it is generally recommended that your protein intake be approximately 1.0 to 1.2 grams of protein per pound of Lean bodyweight IF you are doing intense weight training. If you are training hard for other sports then look more to the recommended 1g per kilo of bodyweight.

9. Good Multivitamin and Essential Fatty Acid An absolute essential for anyone who is training hard. People do not realise the importance of these two products as a daily regeme.

If you require any other advice just ask next time your getting your vitamins or protein in the shop.

 

Mark

 


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