Regimes for Building Muscles

8/13/2019 Regimes for Building Muscles

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REGIMES FOR BUILDING MUSCLES

When it comes to packing on pounds o pu!e" unadu#te!ated musc#e" dietis the sing#e most

impo!tant pa!t o $ou! o%e!a## &od$&ui#ding p!og!am' (ou can )o!kout a## $ou )ant" &ut i

$ou! diet isn*t in check $ou )i## ne%e! achie%e the ph$si+ue o $ou! d!eams'

,he &od$ !e#ies hea%i#$ on nut!ients !om the oods and supp#ementsthat $ou consume to he#p

c!eate an en%i!onment conduci%e to huge gains' -#though the!e a!e an ininite num&e! o

choices out the!e" a se#ect e) musc#e.&ui#de!s come up time and time again on e%e!$ t!ue

&od$&ui#de!*s shopping #ist'

1

Egg Whites

,he!e*s a !eason )h$ e%e!$ successu# &od$&ui#de! in the )o!#d inco!po!ates egg )hitesinto

thei! diet' With ap!oteinto at!atio o /012" egg )hites a!e un+uestiona$ one o the pu!est

o!ms o p!otein in the )o!#d'

,his magniicent musc#e.&ui#ding ood a#so possesses an e3t!eme#$ high &io#ogica# %a#ue .

meaning that a #a!ge p!opo!tion o the p!otein a&so!&ed !om egg )hites is !eadi#$ uti#i4ed &$

$ou! &od$ o! p!otein s$nthesis' Egg )hites a#so contain %e!$ e) ca!&oh$d!atesand a!e a

sou!ce o %itamins and mine!a#s'

Nutrient Values

Food Calories Protein Carbs Fat Details

Egg whites 50 84% 8% 0% view

2

Chicken/Turkey

,o pack on pounds o se!ious musc#e" #ean meats such aschickenand tu!ke$&!easts shou#d &ea stap#e in e%e!$ &od$&ui#de!*s diet' -side !om p!o%iding an e3ce##ent sou!ce o high +ua#it$

p!otein" the$ a!e a#so e3t!eme#$ #o) in satu!ated and t!ans ats'

Nutrient Values


Chicken breast 172 48% 0% 48% view

Turkey 119 73% 0% 22% view

3

Fish
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-#though the !ecu!!ing theme so a! has &een to eat oods that a!e #o) in at" ish is one

e3ception to this !u#e' O cou!se $ou )ant to sta$ a)a$ !om satu!ated and t!ans ats" &ut $ou!

&od$ sti## needs essentia# att$ acidssuch as omega.5 to he#p suppo!t the musc#e.&ui#ding

p!ocess'

Co#d )ate! ish such as sa#mon" tuna"t!outand sa!dines a!e an e3ce##ent sou!ce o p!otein andhea#th$ ats' Canned ish packed in )ate! a#so comes in %e!$ hand$ &ecause it p!o%ides a

+uick sou!ce o p!otein )hen on the go'

Nutrient Values


Salmon 116 69% 0% 27% view

Tuna 116 88% 0% 6% view

Trout 148 56% 0% 40% view

Sarines 208 47% 0% 50% view

!

"eans # $egumes

I $ou a!e se!ious a&out &ui#ding musc#e" $ou can*t igno!e the po)e! o &eans and #egumes'

When peop#e t$pica##$ think o &od$&ui#ding oods" the$ immediate#$ !ee! to %a!ious #ean

meats" &ut )hat the$ don*t !ea#i4e is that the &ean is a de#icious and high#$ nut!itious sou!ce o

p!otein and i&e!'

Fi&e! is essentia# to maintaining a !egu#a! and no!ma# hea#th$ &o)e# mo%ement as )e## as

p!ope! insu#in!esponse . )hich is c!itica# to musc#e g!o)th as &oth unctions aid in a&so!ptionand use o %a!ious nut!ients and supp#ements ingested &$ &od$&ui#de!s'

6idne$ &eans in pa!ticu#a! a!e a %e!$ popu#a! choice as the$ p!o%ide nea!#$ 27 g!ams o &oth

p!otein and i&e! pe! cup8 ,hat*s )h$ $ou shou#d ne%e! igno!e the po)e! o the &ean8

Nutrient Values


%iney "eans 29 58% 57% 17% view

$ima "eans 113 24% 71% 7% view

Na&y "eans 67 37% 78% 9% view

'

$ean (e )eat

Lean g!ound &ee and cuts o !ed meat a!e e3ce##ent mass&ui#ding ood sou!ces !ich in

p!otein" i!on" 4inc and B %itamins' Red meats ha%e a high ca#o!ie pe! se!%ing !atio" making it

an e3ce##ent choice o! ha!d gaine!s #ooking to pack on some se!ious si4e'
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9o)e%e!" &ecause !ed meats do possess a highe! #e%e# o satu!ated ats" the$ shou#d not &e

consumed on an e%e!$da$ &asis' Lean !ed meats a!e &est inco!po!ated into a )eek#$ diet o

chicken" tu!ke$ and ish . adding a #itt#e %a!iet$ to $ou! )eek#$ nut!ition p#an'

*

Slow+"urning Carbs ,r $ow -lycemic Carbs

Musc#e isn*t &ui#t )ith p!otein a#one' (ou a#so need a good sou!ce o s#o).&u!ning

ca!&oh$d!ates to ue# and sustain $ou! musc#es' S#o).acting ca!&oh$d!ates ound in oods

such as oatmea#and s)eet potatoesmake the &est p!e.)o!kout snack' Wh$:

We##" )hen $ou e3e!cise" musc#e g#$cogen ;ca!&s sto!ed )ithin $ou! musc#e< &ecomes the

main sou!ce o ue#' -s g#$cogen #e%e#s dec!ease !om ha!d t!aining" $ou! intensit$ &egins to

dec!ease and mo!e impo!tant#$" $ou! &od$ &egins to tap $ou! musc#es o! a sou!ce o ene!g$

the!e&$ causing them to degene!ate8

,hat*s )h$ it*s so impo!tant that no matte! )hat $ou! goa#sa!e" in o!de! o! $ou! musc#e.

&ui#ding machine!$ to !un at ma3imum #e%e#s" $ou need a consistent sou!ce o ue# such as a

se!%ing o s#o).digesting ca!&s'

.

Water

When it comes to musc#e&ui#de!s" the i!st thing to come to mind is meat' But the num&e! one

item that shou#d &e in $ou! a!sena# is )ate!' =ust think a&out it . >0 pe!cent o $ou! &od$ ismade up o )ate!' (ou! musc#es" tissue ce##s and #igaments a## contain )ate!' -nd most

impo!tant#$" $ou! #ie o!ce . ood . is made up su&stantia##$ o )ate!'

When it comes to &ui#ding a massi%e ph$si+ue" $ou need to keep $ou!se# in the most ana&o#ic

state possie and that is )h$ man$ &od$&ui#de!s !ecommend d!inking 20 #ite!s o )ate! a

da$' Sta$ing h$d!ated a#so keeps $ou! musc#es u## #ooking'

In addition )ate! a#so se!%es as a medium in nut!ient t!anspo!t to $ou! musc#e ce##s" making

mo!e eicient and eecti%e use o the nut!ients and supp#ementsthat $ou consume'

Whey 0rotein

No)" )e*%e ta#ked a&out %a!ious ood sou!ces that can &e ound at an$ g!oce!$ sto!e" &ut the!e

is one e3t!eme#$ impo!tant supp#ement that is mo!e than )o!th$ o &eing inc#uded on this #ist

. )he$ p!otein'

When it comes to packing on pounds o musc#e" it is gene!a##$ !ecommended that $ou! p!otein

intake &e app!o3imate#$ 2'0 to 2'? g!ams op!oteinpe! pound o &od$)eight'

0rotein Calculator
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So o! e3amp#e" i $ou )eigh 2>@ pounds" $ou need to consume &et)een 2>@ to ?20 g!ams o

p!otein pe! da$' ,hat*s a #ot o p!otein to &e consuming !om )ho#e ood sou!ces on#$' ,hat is

)h$ a )he$ p!otein supp#ement is an e3ce##ent )a$ to inc!ease $ou! p!otein intake th!oughout

the da$' It is a#so eas$ to p!epa!e and consume'

,o get $ou! ana&o#ic u!nace going" $ou can make a shake as soon as $ou pop out o &ed"

immediate#$ ate! $ou! )o!kout and &eo!e heading to &ed to ensu!e that $ou a!e getting the

!e+ui!ed p!otein into $ou! s$stem . a##o)ing $ou to achie%e some se!ious gains in musc#e'

Without a dou&t" i the!e )as one supp#ement that shou#d &e inco!po!ated into e%e!$ aspi!ing

&od$&ui#de!*s diet" it shou#d &e )he$ p!otein'

Conclusion

I $ou! goa#is to pack pounds o pu!e musc#e onto $ou! !ame" $ou can*t &e eating Aempt$A

ca#o!iesthat do nothing &ut add mass to $ou! )aist#ine' (ou need to ca!eu##$ se#ect the !ight

oods and supp#ements and inco!po!ate them into $ou! dai#$ diet' B$ adding the

musc#e&ui#de!s mentioned" the!e is no dou&t that $ou )i## &e on the !ight path to achie%ing the

ph$si+ue o $ou! d!eams'
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Regimes for Building Muscles