This diet will be for those who want to increase lean body mass without gaining too much fat. This can even cut down some percents of your body fat!

Meal 1

7:00 – 30 grams of whey protein with water (drinking with milk will result in more fat in your diet), this will load your body with protein after the night. After some 20-30 minutes you should eat an omlette with bread and juice (try not to drink coffee because it dehydrates your body)

Meal 2

10:00 – one portion of gainer (at least 40 grams of protein), same thing with milk as in breakfast. Eat some fruit with this meal too (bananas, apples or something like that)

Meal 3

13:00 – 150 to 200 grams of lean meat (skinless chicken or tuna) with brown rice and some salad (type of salat depend how many extra fat are you ready to gain with this diet) + big fruit

Meal 4

16:00 – one portion of gainer with creatine. And any type of fast carbs (biscuits, apples …) if workout comes after this meal.

WORKOUT DAY

Meal 5

18:00 – post workout shake (including at least 40 grams of protein). 0.6..0.8 grams of dextrose per 1 kilo of bodyweight. 5 grams of creatine.

Meal 6

19:00 – now we are starting to reduce the carbs because it is evening, body wont be able to burn them before sleep – extra fat. So skinless chicken or tuna (other lean beef will do the job too) some brown rice and veggies.

Meal 7

22:00 – 30 grams of protein but now only and ONLY with water.

Meal 8

xx.xx – you can take casein protein right before you go to sleep, this way you will feed you muscles all night and wont wake up so hungry

This is just and example (working example though) of and muscle building diet. You can eat pasta sometimes instead of rice (pasta stacks up more fat). You can vary with this diet but stick to the high protein intake.

There are four main postulates of nutrition – water, protein, carbohydrates, fat. Three of them are a must – protein, water and fat. Human being can live without carbohydrates – like Eskimos, they are eating only fish and seals – only fat(mono and poli(omega3 and omega6)) and protein.

Water

H2O is the basic, no… not the basic – h2o is the reason of everything! Human can live 3 weeks without food but will die after 3 days without water! Muscles contain ~70% of water. Should I say more? You should drink for about 3 liters of water daily. But you shouldn’t drink more than five. Water assimilates in body with speed of 200ml in 20 minutes, so you should drink 200ml every 20 minutes until you reach the limit… you can drink every half hour but you shouldn’t drink every ten minutes. So if you feel thirst – this is the danger signal of your body that you need to drink immediately, but if you will drink as I said you shouldn’t get thirsty at all. The best time to consume water is 30 min before meal and a hour after. If you will drink water during the meal you will result in slower food digestion which is bad.

Proteins

Proteins are the building bricks of body, new cells are made from it, the old ones are repaired, hormones are produced with help of protein… well it pretty much rocks! Protein is made from amino acids and peptides which bound together different amino acids. Digestion system splits consumed protein into amino acids which absorbs into small intestine, then gets to blood, afterward into cells. Really important is to provide the body with constant amino acid intake… you should not overeat 3 times a day and think that you will grow… it’s not about quantity! It’s all about quality!! Your body can consume a small amount of protein in one meal (30-40gr) so you shouldn’t eat much more. And yes – you should eat good meat… sausages doesn’t count… and if you will eat too much your body will store the unused protein into your belly. You should eat: all kinds of meat (including fish etc), all kinds of milk products, eggs and sometimes a bit of soy. You shouldn’t count plants as protein source… their protein lacks some of important amino acids.
Different protein types vary in different speed of assimilation. This is important to know in order to plan daily diet. Meat, eggs, fish is consumed in about 2-3 hours (if something fat is eaten together with meat, food or eggs the assimilation time increases). Dairy products assimilate in 4-5 hours after eating. Whey protein powder assimilates in about 40 minutes so this is the perfect protein for mornings and after workout, the times when you fast need to regenerate your amino level. You can also consume BCAA aminos after workout (for example).

Carbohydrates

So the next big group is carbohydrates(or just carbs). This is the energy. If you lack carbs in your body – the energy will be consumed from your body fat AND muscles (basically the body will start to eat itself). Very important thing is the GI, GI shows how fast carbs are converted into glucoses the index can vary from 1-100: 100 is for pure glucoses, 76 is for donuts, 38 for tomatoes and so on, you can find information about GI of products on the internet. So if lots of glucoses gets into blood in a short period of time body exudes a lot of insulin in order to store the glucoses somewhere – in liver, muscles etc and if the glucoses is too much it is stored as fat. This is why it is important to know the GI of every and each food eaten. In your everyday diet you should use products with GI ~55 and less and ONLY after workout you need the fastest carbs you can gets – pure glucoses (grape sugar). You should consume about 0.8 gr of glucoses per kilogram of body.
There are some types of foods you should forget… bread, sweets, cornflakes and carbs which body isn’t able to store in muscles, so its stored as fat. So you can get quite fat eating fruits too! Sugar is made from 50% glucoses and 50% fructose so be careful with it too!

Fat

And The Fat. Fat is good! But only if fat is consumed in the right proportions. Fats are divided into satured fats (SF), monosatured fats (MSF) and polisatured fats (PSF). The last two ones are essentials fatty acids (EFA). You can get EFA from eggs, fish, grains, nuts, olives etc. you should stay away from SF, only in small amount they are ok. The worst of all fats are artificially made – trans fats. Trans fats are found in the junk food and semi-manufactured goods… FORGET THEM. So we will eat EFAs yayyyyy

Vitamins

Vitamins – as important as fat, carbs, water and protein. And remember that you need more vitamins than average people. So the doses are as follows:

Vitamin A 5,000-25,000 IU
Beta-Carotene 15,000-25,000 IU
Vitamin B1 30-300 mg
Vitamin B2 30-300 mg
Vitamin B3 20-100 mg
Vitamin B5 25-200 mg
Vitamin B6 20-100 mg
Vitamin B12 12-200 mcg
Biotin 125-300 mcg
Folate 400-1,200 mcg
Vitamin C 800-3,000 mg
Vitamin D 400-1,000 IU
Vitamin E 200-1,000 IU
Vitamin K 80-180 mcg

You should stay somewhere in the middle… max is for the big guys and min is minimal for everyone…

Sources of protein

Great natural sources of protein (we won’t talk here about nutritional supplements, but they are a great source too) – chicken, fish, turkey, all types of red meat, eggs, nuts, peas, beans. As you can see there is something to choose from. But, there is this one small problem – a lot of those products contain not only proteins, but also are high in saturated fats (especially red meat). And fat is something we don’t want in our diet while building nice, lean muscle. So, select skimmed milk and cottage cheese instead of those high-fat dairy products.

Cooking

Choose boiled products. Why? You don’t need to use oil (no extra fat). Anyway, if you prefer cooked – don’t overcook those products in too high temperatures – this damages the level of proteins and makes products less usable.

Maintaining ballance in your diet

This is important. You have to eat balanced meals – proteins, carbohydrates, fat, vitamins, fiber and salts. So, eat everything from main food groups. Also important is to eat regularly, not three big meals, but 6 small frequent ones. This keeps the balance of nutrients in your body and really helps to build muscle faster.

Carbohydrates

To build muscle we have to workout. To workout we need energy – carbohydrates. Mostly we obtain carbohydrates in form of starch – potatoes, rice, spaghetti, cereals and bread.If you weigh more than 200 pounds, fix your carbs at 80-100 grams per meal. If you weigh 190 or less, set them at 60-80 per meal. Success will come with figuring out what works best for your body.

Vitamins

Include a lot of vegetables and fruits in your diet! You can read more about importance of vitamins in this article – Important Vitamins for Muscle Building .

Also eating fruits is important for antioxidants. Why? Read in this Antioxidant Article .

In conclusion:

• Eat small but frequent meals (6 balanced meals a day is perfect!)

• Every meal you should get about 35-40 grams of protein

• Don’t forget about fruits and vegetables

• Drink a lot of water (Read this article about Water)

Antioxidants

One thing how free radicals appear in our body is the environment around us (excess sunlight, smoking, pollution, even excess exercises) or the free radicals can be even made in your own body. So this all listed above means that we need to take antioxidants (good guys) all of our life just to fight the free radicals (the bad ones). But this is perfectly natural and we are partly doing it already. But is this enough? We have been getting the antioxidants for centuries by eating fruits and vegetables, not even knowing that they even exist!

There is always this ‘’but’’ – over the last years out, diets has changed and a lot of chemicals are added to our food (which is bad) just to make it fresh a bit longer and cost a bit less… junk food… We have been unaware of the lack of nutrition in our diets.
So this will be our fight with the free radicals! Lets help the antioxidants!

• In short partake of a balanced and natural diet.

Why we should do this?

• The nutrition we require in our food is present. Synthetic out, natural in.

• Maintaining balanced diet, exercise and stay positive. So take your life easy and keep cool socially, professionally and emotionally

If you will live healthy life, eat healthy food, exercise and smile, there is a chance that you will even get all of the antioxidants you need. But to be sure you can take some antioxidant supplements – they help!

You aren’t getting enough

You shouldn’t count soda and coffee.Though they are liquid beverages that increase diuresis and when that occurs water is being held in body. 6-8 glasses of water isn’t enough for you if you are training hardcore. You need more, at least half a gallon… each and every day.

Metabolizing fat

Without enough water, the kidneys can’t function properly. When this occurs, some of the load goes to the liver. The liver metabolizes stored fat for energy. If the liver is doing some of the kidneys’ work, it burns less fat. And water  actually reduces feeling of hunger.

Reduces Fluid Retention

When you drink plenty of water you cut down your body water supplies.. the body has mind of it’s own – when you drink water a little, body thinks that there will be a shortage and starts to build ups its water supply ( you skin start to look soft and puffy ) but when you drink plenty of it your body understand that there will be no shortage of water and flushes it right out – excellent.

Keeps you regular

Too little water, and your body uses the water from organs such as the colon. Plus, water allows you to digest your meals efficiently. This is especially true when you’re consuming more than 4,000 calories per day.

Helps individuals who get too much salt

If water retention is a chronic problem, it may be because there’s too much salt in your diet(and if it is so… don’t call it diet, but torturing your body). The higher the sodium intake, the more the body tries to retain water (to dilute its concentration). Try to reduce your sodium intake.. this is vital!

Helps your supplements to work better

Supplements like creatine work in part because it pulls water in muscle cells, creatine creates an anabolic environment that is vital for muscle growth, regaining your strength and more. For this to work properly, you need plenty of water. Plus, if you’re training hard, then you must take extra vitamins (such as Animal pack, Spa pack or similar). Many vitamins are water soluble, and water unlocks the power of those vitamins and this is what we want.
So consider all of this before drinking water glass.. and drink two. Always remember that water is the basic – not only the basic of your diet but the basic of yourself too!

Glutamine

One of the main benefits of using glutamine is that it helps to prevent catabolism. When you put your body under a physical stress, it uses glutamine that is in your muscle. By supplementing your body with extra glutamine, you help your body to use this extra glutamine rather than glutamine that is stored in your muscles. This prevents the body from breaking down the muscles.

Also  glutamine is very important for your immune system.  It doesn’t sound so ‘’cool’’ as muscle building, but it is as much and even more important. Just imagine yourself sick in the gym… Not so good, huh?  Just getting sick means that your progress of training will go down and you will lose days of productive training.

So here are the main benefits of using glutamine:

• Helps to prevent catabolism
• Immune system boost
• It may boost your body’s production of growth hormones
• It helps promote a healthy intestinal tract, and, as such, may also benefit gastrointestinal disorders

So, looking on these benefits above, even non-athletes may consider that glutamine can be good supplement for them (healthy intestinal tract for example). But if you are an athlete, bodybuilder or just a fitness fan, glutamine is one of those MUST HAVE supplements!