Diets

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I have prepared a number of diets, again in answer to thousands of requests. They are unlike others found in books on dieting and nutrition, being designed mainly for bodybuilders, although diets designated for an average bodybuilder may be used for other athletes and active individuals.

As you will notice on the food intake tables in Chapter 3, protein for competitive bodybuilders is emphasized more than the other nutrients, to prov de maximum muscle gain. Fats are kept at the lowest possible level. The competitive bodybuilder's diets are not meant for use on a long-term basis, but for a limited period of time before competition, as discussed at the beginning of this chapter.

Noncompetitive bodybuilders will find less protein and more carbohydrates in their diets since a high intake of carbohydrates is necessary to provide energy for training. Their intake of protein was calculated for muscle gain in proportion to the amount of time spent working out.

MEASUREMENTS

Cooking units given throughout the book are based on standard American measures The differences between American and English measures are listed below.

Cup Pint

Tablespoon

AMERICAN

8 ounces !6 ounces V? ounce

ENGLISH

10 ounces 20 ounces 1 ounce

METRIC WEIGHTS

1,000 milligrams - J gram

1 ounce = 28.35 grams 4 ounces = 114 grams 8 ounces = 227 grams 1 pound - 453 grams

VOLUME MEASUREMENTS

3 teaspoons - 1 tablespoon 1 tablespoon - Vi fluid ounce 16 tablespoons - I cup or 8 fluid ounces 2 cups - 1 pint 2 pints = 1 quart

DIET FOR AVERAGE BODYBUILDER Training up to 1 hour, 5-6 times a week

Breakfast 2 eggs any style

1 slice bread

1 glass orange juice or 1 serving fruit I cup coffee 1 glass water

Lunch Any meat or Vz chicken

I baked potato or a small serving spaghetti without cheese I glass wine or beer I glass water

Snack Fruit, nuts, seeds

Dinner Fish cooked any way, except fried

Vegetables Salad

I glass wine or beer ] glass water

DIET FOR NONCOMPETITIVE BODYBUILDER Training 1-2 hours, 3-6 times a week

Breakfast 3 eggs any style

I s/ice bread

1 glass orange juice or l serving fruit 1 cup coffee 1 glass water

Lunch DAY t

Vi chicken I baked potato I slice bread ? glass beer J glass water

DAY 2 Steak

Small serving spaghetti without cheese 1 glass wine .1 glass water

DAY 3

Turkey or Vi chicken Brown rice Vegetables 1 slice bread ? glass beer 1 glass water

DAY 4 Veal

Vegetables, preferably peas or beans or a baked potato 1 slice bread I glass beer 1 glass water

Repeat any of the menus given above. Snack Fruit, nuts, seeds

Dinner Fish any style, except fried

Vegetables Salad

1 glass wine or beer I glass water

DIET FOR NONCOMPETITIVE BODYBUILDERS WITH SLOW METABOLISM

Breakfast 2 eggs any style

1 slice bread Vi slice pineapple I hydrochloric acid tablet I cup coffee I glass water

Lunch Fish

1 baked potato Salad

2 hydrochloric acid tablets 1 glass water

Dinner Fish

Salad

1 hydrochloric acid tablet

Note; For hypothroid individuals, it is veiy important to have an early dinner. If possible, eat first and work out later, 1-1 Vi hours after dinner. Since training speeds up the metabolism rate, it will also promote a faster rate of food metabolization, causing food to turn into muscle rather than being stored as fat in the bocy

DIET FOR NONCOMPETITIVE BODYBUILDERS WITH FAST METABOLISM

Breakfast 3 eggs any style

2 slices bread f grapefruit I cup coffee t glass water

SnacK Nuts, seeds

Lunch Vi chicken

2 baked potatoes or spaghetti without cheese 2 slices bread 1 glass water

Snack Tuna

2 slices bread Fruit

Dinner Fish

Brown rice Vegetables Salad

I glass water

Fruit

DIET FOR COMPETITIVE BODYBUILDER Endomorphlc Body Type: Fast Fat Loss Use only during hard training due to the high percentage of protein.

Breakfast 3 eggs any style i slice pineapple 1 fviJrodoric acid tablet ! cup coffee l glass water

Lunch Fish

Salad

Vegetables

2 'lyurochloric acid tablets 1 glass water

Dinner Fish

Salad

2 liydrochlorlc acid tablets I glass water hlntr: Eat xh-\ pound of fruit only 30 minutes before training.

DIET FOR COMPETITIVE BODYBUILDER Ectomorphlc Body Type: Weight Gain

Breakfast 4 eggs

2-3 slices bread I glass orange juice I cup coffee I glass water

Enatk Fruit

Lunch Chicken or steak

2 baked potatoes Vegetables Salad

2 slices bread I glass water

Snack Nuts, seeds

Dinner Fish

Vegetables Brown rice Salad

I glass water

Note: Also, eat a large quantity of fruit 1 hour before training

DIET FOR COMPETITIVE BODYBUILDER Mesomorphic Body Type: Training 2-4 Hours per Day

Breakfast 3 eggs any style

1 slice bread I glass orange juice I cup coffee 1 glass water

Lunch Any meat or Vi chicken

1 baked potato Fruit, only after the meal ] glass water

Snack Small portion water-packed tuna

Nuts, seeds

Dinner Fish

Vegetables Salad

I glass water

Note: In addition to the fruit listed above, eat V.2-t pound of fruit 30-60 minutes before working out

DEFINITION DIET FOR COMPETITIVE BODYBUILDER Training 2 Hours, 6 Times a Week

Breakfast

4 eggs any style

1 slice fresh pineapple

2 hydrochloric acid tablets 250 mg vitamin B6

t cup coffee I glass water

Lunch

Large portion fish any style 1 baked potato 1 glass water

Snack

20 g [1 tablespoon) water-packed tuna

Dinner

Fish any style

Vegetables

Salad

1 glass water

Wore: Eat 16-1 pound of fruit 30-60 minutes beforegoing to the.gym, nomanerwhat time you train

DIET #1 FOR OVOLACTOVEGETARIAN

BODYBUILDER

Breakfast 3 eggs any style

2 slices whole grain bread 1 glass orange juice

1 cup coffee

2 hydrochloric acid tablets 250 mg vitamin B4 300-500 mg vitamin Bl?

I glass water

Snack Nuts, seeds

Lunch 2 eggs

2 baked potatoes Vegetables

1 hydrochloric acid tablet 1 glass water

Snack Nuts, seeds

Dinner Beans, peas, or lentils

1 slice whole grain bread 1 baked potato Sa ad

I glass water

DIET #2 FOR OVOLACTOVEGETARIAN BODYBUILDER

Breakfast 2 eggs any style

Oatmeal

1 glass orange juice

1 cup coffee

2 i-ryurochloric acid tablets 250 mg vitamin B4

I glass water

Snack Peanut butter

I slice whole grain bread

Umch Vegetables

Salad with garbanzo beans f slice whole grain bread I hydrochloric acid tablet I glass water

Snack Dried fruit

Dinner Lentil soup

Vegetables

Small serving macaroni without cheese Salad

1 glass water

Fruit

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