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Muscle Building Diet Tips

By Edited Feb 22, 2016 0 0


What 5th avenue shows is also available in Soho. One of my favorite neighborhoods. Not those big streets that go straight but more the small streets were you can wonder off and look for the Big brands that you can also see on 5th. Not only that but you can see the old warehouses being transformed in to stores. there is a lot to see in soho, Cobblestone roads, great architecture, Food (for gastronomes out there) and the art is all around. Don’t always keep yourself focused on the windows full of dresses, purses and new shoes. But look up and see what this neighborhood is best at. Amaze you and keep you there for an entire day… Minimum. You probably have to drag your wife out of there. But be gentle because the NYPD is always keeping the streets safe.

Shops: All the big names are there but also visit the small shops like Back in Time.

Food: You can find every fast food or coffee restaurant there but for  good food and drink you have to go to the Soho Kitchen & Bar located on 103th street.

  First you need to understand that you need to develop some new eating habits. To build muscle you need an excess of calories and you need an ample amount of protein. How much protein? It is recommended that while in a bulking cycle we eat 2 grams of protein per pound of body weight (420 for me). the absolute minimum is one gram of protein per pound of body weight. I try to consume 400 grams of protein a day and I make sure to never drop below 300 grams of protein when bulking. 

  A high protein, low-fat diet is a must to build muscle without gaining unwanted body fat. Here are some staples that make this easy:

  • Egg whites
  • Chicken breast
  • Tuna
  • Ground turkey
  • Rib eye steak
  • Salmon

Fiber is an important part of your diet for obvious reasons. The veggies in your meal help to fill you up with little impact on your calorie count. One cup of broccoli is 30 calories. here are some veggies that are low carb and packed with flavor:

  • Broccoli
  • Cauliflower
  • Asparagus

Carbohydrates are an important part of a diet when bulking.  We eat the bulk of carbs in our pre and post workout meals. Here are some good carbohydrate sources: 

  • Oatmeal
  • Brown rice

 Recent studys show that when protein is consumed with a carbohydrate source, up to 50% more protein is absorbed compared to eating a protein source alone. This finding is the basis for pre and post workout meal suggestions. We want to stick to eating our carbs in our pre and post workout meals, and in the morning. Try to keep it to a small amount. Remember, having excessive carbs in our meals is the easiest way to gain more body fat then what we want. Here is an example of my daily diet:

9am: 6 Egg whites with spinach, 1/2 cup oatmeal

11am: 6 oz ground turkey, 1/2 cup of cauliflower

1pm: 6 oz chicken breast, 1 cup of broccoli

3pm: 6 oz rib eye steak, 1/2 cup of asparagus

5pm: 6 oz of salmon, 1/2 cup of asparagus, 1/4 cup of brown rice

7pm: 6 oz of chicken breast, 1 cup of broccoli, 1/4 cup of rice

In this example, we eat ~2,250 calories with ~275 grams of protein. This is a good balance of getting enough protein and calories to grow, and not blowing up like a blimp with excess body fat. This meal plan is very basic and is interchangeable with any of the other staples listed above. If your calorie needs are higher, I would bump all the protein servings to 8 oz servings. I workout around 6pm everyday, and as you can see my pre and post workout meals have a 1/4 cup of brown rice included for energy and protein absorption.

Remember, having  a daily routine goes a long ways in helping this be a part of your life change for a better body! I cook all my meals on sunday, pack them in Tupperware and store them in the fridge. When it is time to eat, I simple pull a meal out of the fridge and microwave it! Life is too short to be complicated and eating like this is simple and nutritious!!



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