No More Procrastinating: Start Your Muscle Building Diet Today Presented By Taylor Ryan, NASM C-PT http://www.fitness-analyzer.com
No More Monday Funday <ul><li>No matter if you want to gain muscle or lose weight… we all have the tendency to put off dieting for the next week. It’s always: “I’ll start dieting on Monday.” </li></ul><ul><li>Why Monday… Why not now? </li></ul>
Waiting till Monday only puts off your progress and gives you the idea that it is ok to eat terrible for the days leading up to the start… no! My proposal is that you start your muscle building diet after you get through this… what’s holding you back from reaching your dream body?
To Look Like Superman (or Superwoman)…The Key To Building Muscle <ul><li>PROTEIN! </li></ul><ul><li>Muscle is made of protein which is made of amino acids… for you to build muscle you have to feed it enough building blocks! FEED THE MUSCLE </li></ul>http://www.superman-picture.com/Superman_5.jpg
Tips For Your Muscle Diet… <ul><li>Include protein with every snack and meal! Stick with lean meats, and healthy protein options… </li></ul><ul><li>Chicken, turkey, bison </li></ul><ul><li>Whey or soy protein shakes </li></ul><ul><li>Nuts </li></ul><ul><li>Cottage cheese (1/2 c = 15 g protein!) </li></ul><ul><li>Eggs/egg whites </li></ul><ul><li>These are just a few healthy options but the list goes on… </li></ul><ul><li>Just how much protein should you get for muscle hypertrophy? 1.5-2.0 g of protein per kg of body fat </li></ul>
Bad Protein? <ul><li>Yes, while all meats are obviously high in protein recommend avoiding eating a lot of red meat (though a little is ok). </li></ul><ul><li>Red meats have been linked to some unhealthy outcomes: increased risk of certain cancers, high cholesterol, heart disease, diabetes </li></ul><ul><li>Plus, they are high in saturated fats which is smart to avoid. </li></ul>
Tips For Your Muscle Diet… <ul><li>2. Enjoy eating more! This is actually the hardest concept for people… especially women. If you want muscle, you have to take in more calories to let it build… </li></ul>
Eat More and Prosper <ul><li>That’s right… you have to take in more energy, but that doesn’t mean chowing down on a Snicker’s bar or bag of chips… it means eating more of the right foods… PROTEIN, COMPLEX CARBS, UNSAT. FATS </li></ul><ul><li>How much more? Everyone is different and it may take experimenting but generally 300-600 extra calories per day will be enough </li></ul>
Tips For Your Muscle Diet… <ul><li>3. Good Bye Processed Empty Calorie Foods, Hello Clean Eating… most food today is processed in some way but these foods often hold you back because of their “scientific ingredients” often promote fat storage and make it harder for you to keep fat off </li></ul><ul><li>Rule of thumb… if you can’t pronounce the ingredients then put it back on the shelf </li></ul>
Clean Eating? <ul><li>Stick with lean meats, great fruits and veggies and plenty of complex carbs (wheat bread, brown rice, couscous, etc). The perimeter of the store is your friend, and where you find the most clean eats. </li></ul><ul><li>The 90-10 principle: eat clean 90% of the time and reward yourself the other 10%. </li></ul>
Empty Calorie Food? <ul><li>Sure chocolate cake taste good but for all the calories you are taking in what nutritional benefits does it have? Not Many (if any) which is what makes it an empty calorie food… you are taking in plenty of calories but nothing healthy for the body! </li></ul>
Tips For Your Muscle Diet… <ul><li>4. Don’t Forget the Workouts! Of course you need a great workout program to actual promote muscle gain. I am not going to outline this but you can always check out http://www.theartofweightlifting.com for more on the subject to ensure you are making progress! </li></ul>
The Issue… Keep in mind that everyone is different in the way their body responds to diet and fitness, so there is no clear cut answer. It takes experimenting and playing around with the protein intake and carb intake to get it right for each person. But once you find out where your diet program is you will quickly see results and have a better understanding of your own body.
Taylor Ryan is a NASM certified personal trainer, figure competitor and fitness model… for more from Taylor, check out: http://www.theartofweightlifting.com toady and http://www.liftingrevolution.com/blog