Body2Envy - Get the Body People Envy

9 Easy-To-Make Muscle Building Growth Recipes

By Vince DelMonte
NoNonsenseMuscle.com 

Think putting yourself on a muscle building diet has to be a painful process?  Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don’t have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don’t have to suffer if you don’t want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

Give one of these recipes a try and you’ll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.

---

Protein Fudge Nuggets

These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all. 

8 scoops chocolate protein powder

1 cup oatmeal (can be ground depending on the consistency you’d like)

1/3 cup natural peanut butter

3 tbsp honey

½ cup milk

3 tbsp crushed peanuts

First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish.  Note that these can easily be frozen in plastic bags and consumed on a later date.

Nutritional Info (1/10 of the recipe)

234 calories

6.7 grams fat

18 grams carbohydrates

25 grams protein

---

Pumpkin Pancakes

When you’re craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.

¼ cup oats

1/3 cup canned pumpkin

5 egg whites

1 tbsp ground flax

½ tbsp cinnamon

Splenda to taste

First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.

Makes about 5 - 4″ pancakes.

Nutritional Info (per recipe)

217 calories

23 grams protein

26 grams carbohydrates

4 grams fat

---

Protein Jell-O

When you’re craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else.  Great for those on a very strict diet.

1 package sugar-free Jell-O (any flavour)

1 scoop Syntrax Nectar protein powder (any flavour - to match Jell-O)

Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved.  Once that’s finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.

---

Blueberry Cookies

Everyone needs a good cookie now and then but not everyone needs the damage to their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.

2 scoops vanilla protein powder

4 egg whites

½ cup oats

1 cup blueberries

First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet.  Bake at 375 degree Celsius for approximately thirteen minutes.  Makes 10 cookies.

Nutritional Info (per cookie)

54 calories

6.5 grams protein

0.7 grams fat

5.5 grams carbs

---

Protein Waffles

These are a very convenient way to get your protein and carbs in. They make for the perfect transportable post-workout meal if you would rather do something other than a shake. To make a complete meal out of them, spread some peanut butter between two waffles.

1.5 scoops of vanilla protein powder (note that other flavours can be used if desired)

1/3 cups of cooked oats (cooked in the microwave with slightly more water than called for)

1 egg white

1/8 tsp (or a few drops) of maple extract

1/8 tsp of baking powder

2 Tbsp sugar free maple syrup (optional)

Combine all the ingredients into a sticky batter and then pour into a waffle iron. Cook as usual, until golden brown.  Drizzle with sugar free maple syrup if desired.

Nutritional Info (per recipe)

300 calories

41 grams protein

5 grams fat

22.7 grams carbs

---

Mock Cinnamon Buns

While this probably won’t taste exactly like a Cinnabon, it might just do the trick to quell the craving for something sweet and cinnamony.

6 egg whites

1-2 packets artificial Sweetener

½ tbsp vanilla extract

1 tsp cinnamon (can use more if desired)

Fat free vanilla coffee creamer

First separate egg whites from yolks and place whites in a bowl. Next add in one packet of sweetener along with vanilla extract. Whisk this together well.  Place in the microwave for about 3 minutes and thirty seconds, stirring half-way through. Once finished, let sit for one to two minutes and then chop with a fork. Sprinkle on cinnamon and more sweetener until evenly distributed over eggs.  Finally, drizzle with some fat free vanilla coffee creamer.

Nutritional Info (without creamer)

95 calories

21 grams protein

1 gram carb

0.7 gram fat

---

Muscle Building - Low Carb Cheesecake

This is the perfect way to replace an otherwise diet-damaging dessert with something that is more nutrition friendly.

2 cups cottage cheese

2 eggs

1/2 cup sour cream

1/2 cup vanilla powder

1/4 cup Splenda

1 teaspoon vanilla extract

2 tbsp sugar free jam

First preheat your oven to 375 degrees. Next, beat together the cottage cheese, eggs, sour cream, protein powder, vanilla extract and Splenda until smooth. Pour this into a sprayed pie pan and then swirl the sugar free jam through with a knife. Place the cake on the top rack of the oven with another pan filled with water on the bottom. Bake this for 30-40 minutes and then allow to cool after cooking. Makes 8 servings

Nutritional Info (per serving)

110 calories

4 grams fat

4.5 grams carbs

14 grams protein

---

High Protein Bread

For those of you who have trouble getting in all your protein requirements, it helps if you can sneak it into other foods that are normally lower in protein content.  The following is a recipe for protein bread, which works great for those who are also dieting and trying to reduce their carb count. If you are not dieting but rather trying to gain muscle, up the calorie content of the bread by spreading a thick layer of natural peanut butter on top. You’ll have a high calorie snack that won’t lead to an increase in insulin levels, which can promote fat storage in certain situations.

1 tsp yeast

1 cup vital wheat gluten

¼ cup protein powder (any flavour however if you are planning on using spreads, vanilla or unflavored will likely work best)

1/3 cup wheat bran

½ tsp salt

2 tbsp flaxmeal

2 packets of sweetener

1 tbsp olive oil

1 egg

½ cup water

Combine yeast, wheat gluten, protein powder, wheat bran, salt, flaxmeal and sweetener in a bowl until well blended. In a separate bowl stir together the olive oil, egg and water. Slowly add the wet ingredients to the dry ingredients and stir until moistened.  Transfer to a greased bread loaf pan and bake at 375 degree Celsius for 20 minutes or until brown. Makes 12 slices.

Nutritional Info (per slice):

80 calories

2 grams fat

11 grams protein

13.5 grams carbs

---

Protein Crepes

Looking for something different for dessert? Why not try a high-protein crepe.  Fill these with your favourite fruit and top with whip cream, peanut butter or cottage cheese, or alternatively use them as part of a main course as a wrap for tuna salad, chicken breasts and veggies or whatever favourite creation you come up with.

1 cup egg whites

1 scoop vanilla protein powder (if using these for dessert, you may want to use strawberry or chocolate flavoured powder instead)

1 tsp vanilla extract

Begin by whipping together the egg whites and protein powder. Then stir in vanilla extract. Next heat a non-stick skillet over medium heat and then once heated, pour the batter into the skillet so there is just enough to thinly cover the bottom.  It is a good idea to remove the pan from the heat while doing this so the batter will spread evenly.

Allow to cook over medium heat until small bubbles begin to form on the top. Then flip it over and cook once again until finished.

So next time you’re looking for some good muscle building recipes, packed with protein to give your body the amino acids it needs, give one of these a try.

———————————-

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain found at http://www.NoNonsenseMuscle.com/

He teaches skinny guys how to gain weight and build muscle, without supplements, drugs and training less than before.

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

Developing the proper habits is a vital aspect of any fitness program, and following a solid bodybuilding eating plan is no different. Get the answers to the top 10 questions now!

Q: How many calories should I be eating daily if I plan on bodybuilding?
A: The number of calories you should be eating varies by body size. As a general rule of thumb, when you’re just starting out, you should eat somewhere between 2,500 to 3,000 calories daily. Make sure that your eating plan includes protein, fat, carbohydrates and plenty of water.

Q: How much protein should be included in a bodybuilding eating plan?
A: Multiply your total body weight by 1.2 to get the total grams of protein you need to eat in a day. You should divide this amount equally between your meals and snacks throughout the day. Protein sources should include lean meats (such as chicken and turkey) and white fish. Post protein workout shakes should be the only liquid sources of protein throughout the day. If you do choose to include protein supplements no more than half of your daily protein should come from supplemental sources.

Q: When I am bodybuilding how much carbohydrate do I need to include in my eating plan?
A: Multiply your lean body mass (your fat free body weight, not your total body weight) by 0.8 to get the amount of carbohydrates you should be eating in a day. These should be divided between your major meals. Carbohydrates should also be included post workout.

Q: How much fat (and what types of fats) should I plan on eating when I am bodybuilding?
A: About 25% of your calories should come from fat. This isn’t to say you should increase the amounts of harmful fats in your diet. Essential fatty acids (EFAs) are needed when your bodybuilding. These include omega three and omega six. A good way to make sure you get your EFAs is to include flax seeds, flax oil, are flax meal in your diet. Another good source of EFAs is fish. Fish oil supplements can be taken to increase your EFAs.

Q: Should soy be a part of my bodybuilding eating plan?
A: No. Women often include soy in their diet to raise their body’s estrogen levels naturally. When estrogen levels rise, testosterone levels decrease. Since testosterone is a body builders best friend, it’s in your best interest to reduce your soy intake as much as possible while you’re trying to increase your muscle mass.

Q: How large of meals and snacks should I be eating when I plan to concentrate on bodybuilding?
A: You should eat something every 2 to 3 hours while you are awake. Instead of trying to eat 3 and meals a day it’s important to bring that up to between 5 to 7 smaller daily meals. This gets your body’s metabolism up and feeds your muscles so there able to continually repair themselves.

Q: Do I have to avoid alcohol when I’m bodybuilding?
A: Yes. When you are bodybuilding it’s important to decrease the amounts of alcohol you consume, if not completely cut it out of your diet. Alcohol can negatively affect your testosterone levels.

Q: When considering my bodybuilding eating plan what types of carbohydrates should I include?
A: Nutrient dense whole grains fruits and vegetables should be a part of your healthy eating plan when you are bodybuilding. Candy bars, soda pop, and other empty calories should not be a part of your eating plan.

Q: Why should I eat cruciferous vegetables when I’m bodybuilding?
A: Cruciferous vegetables have many important health benefits. One of the benefits of cruciferous vegetables is they suppress the amounts of estrogen in your system. Suppressing the amount of the estrogen in your system increases the amount of testosterone in your system. Testosterone is a natural bodybuilding enhancer.

Q: What should my post workout snack include?
A: Post workout snacks need to include protein and a high glycemic carbohydrate. The reason you include a high glycemic carbohydrate is to get the protein into your system as quickly as possible. Do not include fats in your post workout snack. Fats will slow the absorption of protein and carbohydrates.

By following the above guidelines for your bodybuilding eating plan, you will maximize your results with minimum effort and time. Good luck!

======================================================================

So you have the answers, now get the perfect bodybuilding eating plan!

http://www.body2envy.com/musclegaintruth

Check out the review above to uncover the secret product that is taking the bodybuilding industry by storm! (And get tons of free tips and an amazing bodybuilding eating plan…)
======================================================================

By Vince DelMonte, Author of No-Nonsense Muscle Building

When was the last time you read an article discrediting the effects of glutamine? Maybe this will be your first one? Unfortunately, the majority of bodybuilding and muscle magazines still have this supplement on their “Top 5 Lists.” I am not here to convince you to never buy another tub of glutamine again, but if stay with me, I will do my best to debunk some of the common myths that have led you to believe that this expensive supplement is necessary.

But I Thought Glutamine Was A “No Brainer” Supplement?

Creatine is a ‘no brainer’ supplement, protein powder is a ‘no brainer’ supplement, multi vitamins and fish oils are ‘no brainer’ supplements. Sorry, Glutamine, you did not make the team - despite the fact it gets its own message boards, chat rooms, magazine articles and its own section in the supplement store. I don’t need to remind you that the supplement industry is a billion-dollar industry. Since I used to be a skinny guy myself, I know how badly you want to build the perfect body - or at least one that gets you more dates and more respect at the gym!

Since I have already wasted thousands of dollars on certain, not all, supplements myself, I feel an obligation to tell you the other side of the story. To reveal the glutamine research that NOBODY wants you to read. But this is obvious - nobody makes money disproving the credibility of a hot selling supplement!

So here is where I will make my stand. Glutamine has no muscle-building effects whatsoever. Now before we get too deep, remember that I am not a PH.D student or a research geek. I will pass along the information and let you decide for yourself, and, in the process, do my best to make this fun and interesting.

Glutamine 101

Here is a quick introduction for you skinny guys who have never heard of glutamine. Glutamine makes up 2/3’s of the amino acids in our body, which could make a strong case for it being the most important. Understand that glutamine is also a non-essential amino acid which means your body produces it by itself. This does not mean you do not need it - only that external consumption is not mandatory. The most interesting fact about glutamine is that during times of stress (which is not clearly defined), our amino acid pool is depleted which can prevent muscle growth since glutamine makes up the greatest percentage of amino acids. Hence, the theory for supplementing with glutamine if you weight train.

Glutamine Claims

I cut and pasted these right out of random chat room just to show you I am more in tune with the word on the street:

“…glutamine helps with weight training and prevents muscle soreness…”

“…you need glutamine to repair your muscles.”

“…supplemental glutamine can help prevent your body from losing muscle.”

“…glutamine is not worthless. I train with bodybuilders every day and they recommend it.”

“Glutamine is the most important supplement for bodybuilders…”

“It boosts immune function which helps you recover from colds much quicker..”

“Taking large amounts of glutamine before a workout contributes to huge pumps…”

“Glutamine assists in situations of trauma which contributes to faster recovery…”

What Glutamine Sales Reps Are Afraid Of You Discovering

Although the majority of glutamine supplementation hoopla praises its contribution to increased muscle size and strength, decreased chance of overtraining and the other claims above, current research today gives no evident benefits for the skinny guy who wants to build muscle - never mind for any weight trainer in general.

Recently I received an article from a fellow colleague, David Barr MSc., who collected a large batch of research with an exhaustive reference list supporting the notion that glutamine is useful for only very specific conditions (which we will discuss shortly).

Here is a list of some of the most interesting data that David Barr found in his research with my extra commentary:

• Just because glutamine has been proven to work in clinical stress testting does not mean it equates to exercise stress that you experience after a killer workout. Clinical stress such as severe burns, AIDS and extensive surgery are good reasons to warrant its, use but you simply don’t cause enough muscular damage during your workouts to justify its use.

• A 2001 study by Candow et al determined that 0.9g of supplemental glutamine/kg/day during weight training resulted in no considerable effect on muscle performance, body composition or muscle breakdown on healthy adults. Since I am just over 200 lbs that is 80 grams of glutamine a day or over $1000 US in glutamine a year! If 80 grams was shown to have no anti-catabolic effects, why would you waste your money on taking the recommended 5-10 grams per day?

• The majority of the research on endurance athletes has revealed minimal contribution in regards to enhancement of the immune system. More significantly, a number of studies disclosed information that glutamine supplementation does not alter exercise-induced suppression of the immune system. Contrary to popular belief, whether your glutamine levels drop or not after training, they have no impact on immunity. - Hiscock N, Pedersen BK. Exercise-induced immunodepression- plasma glutamine is not the link. J Appl Physiol 2002 Sep;93(3):813-22

• Many claim that glutamine helps increase your ‘pump’ by improving cell volumization. Dr. John Berardi, Ph.D, did some preliminary testing and discovered nothing to support this. Glutamine supplementation has no response on total body water, intra-cellular fluid levels, or extra-cellular fluid levels. - Dr. John M Berardi, Ph.D., Appetite For Construction, JohnBerardi.com 2002 Nov 8

• It is still a question whether or not glutamine improves glycogen stores post-weight training. But why should you care? If you are already consuming a post-workout drink with sugary carbs to replenish glycogen (this is mandatory for any skinny guy who wants to build muscle), then further supplementation with glutamine is unnecessary.

• In conclusion, studies that tested athletes who consumed an amino acid drink post-workout showed an increase in protein synthesis by 48%. However, when glutamine was added to the drink, no additional benefits occurred. That blows the muscle-building theory out the window!

So Is Glutamine A Worthless Supplement?

Well, if you stopped reading right now you would think so! And you are probably confused as heck right now because everything you have heard on glutamine before today praised its holiness. Remember, the supplement industry is a billion-dollar industry and nobody makes money by disproving the effectiveness of supplements. In the end, you must decide for yourself what you wish to believe.

When Glutamine Is Worth Using

David Barr fingers a few situations when glutamine supplement will prove useful for the bodybuilder, so here is a chance to see if your glutamine should still be in your budget:

• Glutamine supplementation could prove useful for bodybuilders who decrease their testosterone levels after coming off a cycle improperly. Muscle breakdown is at its highest in these circumstances despite a quality nutrition plan, so glutamine might help.

• During a pre-contest training regiment that consists of very low calories and high volumes of exercise, protein breakdown is much more likely. Basically, any extreme dieting or fat loss program with the hopes of getting extremely lean can result in increased stress, therefore increased catabolism. Competitive bodybuilders and fitness models are perfect examples of those who might benefit from glutamine supplementation in this above-normal fat loss situation.

• During incidences of extreme weather conditions and/or multi day training, there are situations where extreme stress can be counteract with glutamine supplementation. Triathletes and endurance athletes come to mind.

• ” Glutamine supplementation would be beneficial for conditions where catabolic waste is at its peak. Severe burns, severe colds or flu’s, severe allergies, alcoholism, chemotherapy, HIV/AIDS, irritable bowel syndrome are a few examples.

In Conclusion

At the start I stated that, “Glutamine has no muscle building effects whatsoever.” After reviewing this article, you will notice that is not as black and white as that. However, the take home message, especially to you skinny guys, is that if you are on a proper muscle-building meal plan and using solid post-workout nutrition strategies, glutamine is not a worthwhile supplement for you. Save your money and put it towards food if you are motivated to gain muscle weight.

Save your money and put it towards food if you are motivated to gain muscle weight.

I hope this supplement was a good example of looking at the evidence rather then the hyped-up muscle rags and advice from the ‘expert’ at your gym. In the end, you are free to believe what you wish, but remember that the current research today does not support the spectacular muscle-building effects supplement companies claim.

. . . . . . . . . . . . . . . . . . . . . . . . . . . .

References

1. Barr, David J., CSCS, MSc. Candidate.

Glutamine Destroying the Dogma,
Part 1
http://www.t-nation.com/readTopic.do?id=461188

Part 2
http://www.t-nation.com/readTopic.do?id=459884

2.Berardi, Dr. John M, Ph.D.

Appetite For Construction, JohnBerardi.com 2002 Nov 8
http://www.johnberardi.com/articles/qa/afc/afc_nov082002.htm

===============================================================================

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.NoNonsenseMuscle.com.

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

© 2006-2007, Vince DelMonte Fitness. All rights in all media reserved.

===============================================================================

 

Innovation is the backbone of progress. The market is flooded with newly introduced liquid nutritional supplements, attractively packaged, better tasting. These supplements are proof of the continuous research and development efforts of companies engaged in the manufacture of nutritional supplements. Fast-paced and changing lifestyles have made such innovations necessary as people today hardly get the time to prepare proper food. Moreover, we do not get nutritious raw food any more as synthetic pesticides and fertilizers and pollution take their toll and damage the nutrients in the food. Cooking methods that are being used nowadays are also to be blamed for destroying nutrients.

The result is that we are not eating healthy food and are missing out on the necessary nutritional ingredients that are so necessary for our bodies. Nutritional supplements are used as substitutes to fill the deficiencies. However, some people are not in a position to take the natural nutritional supplements due to various factors such as age, disease and other handicaps. Supplement manufacturing companies then introduced liquid nutritional supplements to get over these problems.

Advantages Of Liquid Nutrition Supplements

- Liquid nutrition supplements are ideal for children, old people and patients who can only take liquid diet. It’s easier to feed liquids rather than solids to such people. Moreover, patients who are fed through tubes can get the required nutrients easily. Flavored milk, nutritional supplements and fruit juices are examples of liquid supplements.

- As compared to capsules, pills and other forms of nutritional supplements, liquid nutrition supplements are more easily absorbed by the body. Solids need to get dissolved before absorption but liquids get directly absorbed. The action in the body is, therefore, quicker and more effective.

- Children find the liquid nutrition supplements to be more appealing as they are available in attractive packages and they taste better than the solid products. They also come in more kid-friendly flavors.

- On the flip side, it is possible that because of the good taste of the liquid nutrition supplements, people might consume more of them than necessary, which should be avoided.

Hints For Choosing Proper Liquid Nutritional Supplements

- For easier digestion and quicker action, you should go in for herbal supplements, especially the liquid ones as they can also be mixed with other liquid drinks. Liquid herbal supplements that have organic ingredients are preferable as they might contain a lower amount of pesticide.

- Since there is the likelihood of over-consumption of liquid nutrition supplements, it is advisable to check the dosage mentioned on the package before consumption.

- Each person needs different nutrients in varying degrees. As such, itís important to check the nutritional information tables provided by the manufacturers. Your doctor is the best person to advise you regarding the liquid herbal nutritional supplement that would be best for you.

Go ahead and drink to your health.

by Mike Geary - CPT, Founder - Truth About Abs .com

I was out recently with some friends and we stopped at a fast food joint. I hate fast food joints, but sometimes everybody else wants to go there, so you just have to make the best of it and find something at least somewhat healthy.

If you’re forced to eat fast-food, here’s a tip to make sure that you’re not doing much damage to your body…ALWAYS AVOID the soda and anything deep fried including french fries, hash browns, and anything breaded like chicken nuggets, chicken patties, or breaded fish sandwiches. These are all absolutely soaked in deadly trans fats from the industrial hydrogenated vegetable oils they use to fry all of these items.

Remember, as I’ve said before, I’ve seen studies indicating that as little as 1 gram of trans fat per day can have serious degenerative internal effects in your body such as inflammation, clogging and hardening of the arteries, heart disease, various forms of cancer…not to mention packing on the ab flab. That’s as little as 1 gram!

Consider that a typical fast-food meal of a breaded chicken sandwich (or fish sandwich), along with an order of fries can contain as much as 10 grams of trans fat! Add on a cookie or small piece of pie for dessert (which are usually made with deadly margarine or shortening), and now you’re up to about 13 grams of trans fat with that entire meal.

If 1 gram a day is slowly killing you, imagine what 13 grams is doing! And that was only one meal that you ate. Some people are consuming 20-30 grams of trans fat per day, and not even realizing what they’re doing to themselves internally. Please realize that nobody, I mean NOBODY, is looking out for your health, except for YOU.

Anyway, back to the topic of how to avoid this stuff and eat a reasonably healthy meal on the rare occasion that you’re forced to eat fast-food. As for drinks, avoid the sodas…they’re nothing but heavily processed high fructose corn syrup which will surely end up as extra belly fat. Water is always the best drink, but if you need something with flavor, try unsweetened or lightly sweetened iced tea.

At breakfast, the best choice is an egg, ham, and cheese on an english muffin (not on a croissant, which is full of nasty trans fats!), or a fruit & nut salad. At lunch or dinner, the best choices are a grilled chicken sandwich, the chili, a grilled chicken salad without croutons (again…croutons = more trans), or even just a plain cheeseburger. The main take-away point from this little fast-food article is that the nastiest stuff at these fast food joints are the sodas and fries, and any other deep fried items.

For any of you that have seen the movie “Super-Size Me”, you saw how eating fast food every day absolutely destroyed that guy’s health, but did you happen to notice the one guy that was the king of eating big macs (or some kind of burger)? I don’t remember what kind of burger it was, but basically this guy has eaten these fast food burgers almost every day of his life for the past 30 years or something like that.

Did you notice that he stated that he almost never eats the fries or soda, even though he eats the burgers every day? And he’s not necessarily overweight. Now I’m not saying that fast-food burgers made with their refined white bread and low quality beef and cheese are the healthiest thing, but the point is…it’s the fries and sodas that are the real health disaster.

Alright, so next time you’re out at one of these places, remember these tips and choose smart!

By the way, if you haven’t heard yet, McD’s has added a nutrition label to all of their food wrappers now. Remember that as little as one gram of trans may cause some internal harm and now you can actually see how many grams of trans fat you’re eating right on the food wrapper. That might change your mind about finishing it.

For a fully comprehensive program on losing as much body fat as you want by following a smart, scientifically designed training and nutrition program, check out The Truth about Six Pack Abs.

Developing the perfect bodybuilding diet meal plan for you will boost your muscle gains and healthy fat loss by 1000% or more! All the perfect lifting can only get you so far without the right diet plan. Think of it this way: by driving your car properly, you will keep it in good shape. But without putting the right fuel and oil in it, it will never perform as well, and it certainly won’t last as long. As you know, working out is vital, but utilizing a solid bodybuilding meal plan is essential to getting ripped. The key here is to work harder and smarter to maximize your results.

Some key points to consider when creating your bodybuilding meal plan:

1. Eat 5-6 small meals per day, about 2-3 hours apart to keep your metabolism and energy up, cravings down and muscles fed constantly which encourages growth.
2. Determine how many calories you should consume each day, and stick to it. You must consume more than you burn to gain muscle!
3. Shoot for 40% protein, 40% carbohydrates and 20 % fat of all calories consumed.
4. Get 10% of your target calorie intake in grams of protein. (E.g. 3,000 calorie diet: 300 grams of protein per day. 6 meals: 50g or protein each)
5. Drink water in ounces equal to 60% of your body weight in pounds. (E.g. 180 pounds: 108 oz. per day, or 3.2 liters)

These are all widely accepted fundamentals of a proper bodybuilding diet plan, so keep them all in mind when planning your meals. It can get really tough to find the time to meet all of these criterion properly, and follow the plan to perfection, but luckily there are pre-made meal plans you can tailor to your specific needs.

Many professional bodybuilders have come up with bodybuilding diet meal plans, but very few have done so for every level of caloric intake. So, you need to first figure out how many calories you’re going to consume, then work with a diet plan that will work well for your level.

Typical sample bodybuilding diet plans look something like this:

Meal 1 (Pre-workout): 6 egg whites, 1 cup oatmeal
Meal 2 (Breakfast): Meal replacement bar/shake, high in protein and flaxseed oil
Meal 3 (Mid-morning): 8 oz. lean meat, 2 cups green vegetables, 1 cup brown rice
Meal 4 (Lunch): Tuna in water, leafy salad, whole-wheat bagel
Meal 5 (Dinner): 8 oz. lean meat, 2 cups green vegetables, 1 baked potato
Meal 6 (Snack): Meal replacement packet, flaxseed oil

This type of bodybuilding diet meal plan will greatly increase your muscle gains, but it is difficult to tell how much of each item is right for your caloric intake. It is also hard to know what you can substitute when you’re bored of this regimen after a couple weeks of eating the exact same things every day.

Thankfully, there are some programs that provide detailed meal plans that stick to rock-solid diets like the one above, but allow you to mix up the meals as you see fit throughout each phase of your workout plan, all suited to your level.

It is an excellent idea to start by eliminating bad fats and processed sugars from your diet if you have not already. Do not try to jump into your new bodybuilding diet meal plan right away, either. It will take some getting used to, but by steadily building up to your perfect meal plan, and following the system, you’ll get ripped and stay that way!

Like the old saying goes:

“Plan your work, and work your plan!”

But keep in mind that it’s a lot easier when you can take out the guesswork by following a professional natural bodybuilder’s advice when coming up with your bodybuilding diet plan. Either way, once you have your plan, just stick to it, and you’ll love the result!

=============================================================================

Why do the hard work alone? Get the perfect bodybuilding diet meal plan made for you! Check out Muscle Gain Truth, and get 9 12-week meal plans, complete with every item you’ll need for your grocery lists, a wide variety of tasty meals and more:

http://www.Body2Envy.com/MuscleGainTruth
=============================================================================