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Saturday, January 22, 2011

Muscle Building Meals!

Are you just not sure what to eat for Breakfast, Lunch, Dinner? Snacks? Well, this information should really help you get started. Keep in mind that you may have to tweak portion sizes to fit your bodytype and goals. The following meals are about as "for everyone" as it gets. So sit back and enjoy the info and then eat up!

Lets start with breakfast. The most important meal of the day. You slept all night and basically "fasted" that entire time. So, your body is hungry... you need to feed it!

Sample Breakfast:
•4-6 egg whites with 2 whole eggs
•1 serving Cream of Wheat cereal or Oatmeal
•1 banana

*Trying to gain weight? Hardgainer Tip: Substitute 16 ounces of low-fat milk for water in prepping the Cream of Wheat. This adds another 16 grams of protein, 24 grams of carbohydrate and 4 grams of fat.

*Trying to lean out? Go with all egg whites to keep fat and calories as low as possible and substitute a cup of strawberries for the banana to shed another 50 calories

Sample Lunch:
•6-9 oz. extra-lean ground beef or chicken breast
•2 cups pasta
•3/4 cup broccoli or any green veggie will do

*Trying to gain weight? Choose lean, not extra-lean, beef (around 10%-15% fat as opposed to under 10%). The extra fat and calories spare the burning of glycogen and protein for greater growth.

*Trying to lean out? Eat just 1 cup of pasta but double up on the broccoli or green veggie of choice. They are low in calories, high in fiber to control calories and your feelings of hunger

Sample Pre- Workout Meal:
(One hour before training)

•1 cup fat-free cottage cheese
•4 slices rye toast with 2 Tbsp. grape jam
(For me breakfast is my pre-workout meal. It all depends on your schedule, for I weight train in the mornings)

*Trying to gain weight? Include extra jam to guard against the depletion of glycogen.

*Trying to lean out? Stick to two slices of toast to control carbs but don’t add the jam you’ll need the quick burst of energy to offset muscle breakdown.

Sample Post Workout Meal:
Whey-protein shake
(I suggest Big Blend because it has a great profile and the flavor is amazing)

*Trying to gain weight? Add some peanut butter and oatmeal to the shake and also use low fat milk.

*Trying to lean out? Mix in water.

Sample Anytime Snack:
(Turkey sandwich)

•2 slices whole-grain bread
•2-3 slices fat-free cheese
•3-4 slices deli turkey breast
•Mustard and fat-free mayo

*Trying to gain weight? Add a glass of low-fat milk and a piece of fruit if you have a speedier-than-average metabolism.

*Trying to lean out? Use carb-reduced bread to keep carbohydrates and calories under control.

Sample Dinner:
*1 chicken breast (7-9 oz.)
•1 yam
•1 cup peas, corn and carrots

*Trying to gain weight? Add a tall glass of low-fat milk and saute the chicken in extra-virgin olive oil for additional protein and essential fats that help growth.

*Trying to lean out? Eat half the yam and ditch the vegetable medley, which is higher in calories, for a lower-calorie vegetable like green beans.

This is a pretty basic set up that anyone could benefit from. I do suggest you supplement with GLUTAMINE and CREATINE for that extra healthy kick!

Here's to a new you!
Matthew Eubanks


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