BASE BUILDING MUSCLE BUILDING DIET
November 08, 2010 - 12:00 AM | Filed in: Size and Strength
November 08, 2010 - 12:00 AM | Filed in: Size and Strength
This is a base muscle building diet, which means you can use it as a base to build your diet on. The calorie intake is just over 3000 which is fine for someone around 160 pounds, but calories and protein intake must increase as bodyweight increases.
Meal 1: 40 grams of whey protein mixed with 300ml of water. 30 mins later, spanish omelette using 2 whole eggs and 4 egg whites. 2 pieces of browntoast with margarine.
Protein for meal 1: 60g
Calories: 620
Meal 2: weight gainer shake, 30 grams of protein, 40 grams of carbs, 5 grams creatine and 1 banana
Protein for meal 2: 30g
Calories: 380
Meal 3: Ground beef chilli with brown rice or 150 grams grilled chicken with brown rice
Protein: 40g
Calories: 600
Meal 4: weight gainer shake which includes 30 grams of protein, 40 grams of pure carbs and 5 grams of creatine.
Protein: 30g
Calories: 350
After workout
Meal 5: post workout shake, 40 grams whey protein, 30 grams dextrose, 5 grams creatine, 5 grams of L-glutamine. Have straight after your workout.
Protein: 40g
Calories: 450
Meal 6: 200 grams of chicken or beef, 100 grams of green vegetables, 1 whole baked potato. This meal should be consumed after one hour of your workout.
Protein: 50g
Calories: 550
Meal 7: before bed protein shake, 30 grams of whey protein mixed with water.
Protein: 30g
Calories: 120
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