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http://www.bodybuilding.com/fun/nutrition-‐101-‐eat-‐to-‐build-‐lean-‐muscle.html
The Lean Muscle One-Week Meal Plan The following plan from body builder.com for someone trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight. So for me weighing 190, I would need from 2470 – 2850 calories per day
The 15 Best Lean-Muscle Building Foods 1 Beef (From Grass-Fed Cattle)
Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.
Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean muscle.
2 Beets
A good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver and joint repair, but also has been shown in clinical research to increase muscle strength and power.
Beets also provide an NO boost which can ehance energy and aid recovery.
3 Brown Rice
A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.
Brown rice helps boost your growth hormone (GH) levels
4 Oranges
Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.
5 Cantaloupe
Due to it's relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.
6 Cottage Cheese (Organic)
Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed.
Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.
7 Eggs
Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn't due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found.
If you're worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.
Eggs are known as the perfect protein.
8 Milk (Organic)
Contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.
9 Quinoa
A complete protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulin-like growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.
10 Wonka Pixy Stix
These contain dextrose, meaning this carb doesn't even need to be digested - it literally goes straight into your bloodstream, getting those carbs straight to your muscles for the fastest recovery possible after workouts.
11 Spinach
A good source of glutamine, the amino acid that is important for lean muscle growth.
In addition to glutamine, spinach can increase muscle strength and endurance.
Spinach is a good source of glutamine, the amino acid that is important for lean muscle growth.
12 Apples
The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer.
Other research also shows that these polyphenols can increase fat burning as well. That's why it's a good idea to make apples a pre-workout carb source.
13 Greek Yogurt
Like plain yogurt, Greek yogurt starts from the same source: milk. Greek yogurt, however, has more protein (a whopping 20 g per cup) and fewer carbs (9 g per cup) than regular yogurt (16 g protein, 16 g carbs per cup).
It's also a good source of casein protein.
14 Ezekial 4:9 Bread
Ezekiel bread is made from organic sprouted whole grains. Because it contains grains and legumes, the bread is a complete protein, which means it contains all nine of the amino acids your body can't produce on its own - the ones needed for lean muscle growth.
15 Wheat Germ
Rich in zinc, iron, selenium, potassium and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids (BCAAs), arginine and glutamine.
This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that's a perfect food before workouts.
Monday
Breakfast 1
whey protein 1 scoop
cantaloupe 1/2 small/medium
Breakfast 2: (30-‐60 min after B1)
Ham and Cheese Omelet (2 large eggs, 2 slices low-‐fat deli ham, 1/4 cup fat-‐free cheddar cheese)
cooked oatmeal 1 cup
Late-‐Morning Snack
reduced-‐fat Greek yogurt 4oz
blueberries 1/2 cup (Mixed in with yogurt)
Lunch
lean ground beef4 oz
whole-‐wheat hamburger bun1
mixed greens (include spinach)2 cups
olive oil and balsamic vinegar1 tbsp / 1 tbsp
Mid-‐day Snack
canned chicken breast 3 oz
light mayonnaise 1 tbsp
whole-‐wheat crackers 5 (Mix mayo in chicken, eat on crackers)
Dinner
chicken breast 6oz
chopped broccoli 1 cup
mixed greens (include spinach) 2 cups
olive oil and balsamic vinegar 1 tbsp / 1 tbsp
Night-‐time Snack
cottage cheese 3/4 cup
salsa 2 tbsp (Mix salsa in cottage cheese)
Nutrition Facts Totals for the Day
Amount per serving
Calories 1,835
Total Fat 65 g
Total Carbs 135 g
Protein 185 g
Tuesday
Breakfast 1
whey protein 1 scoop
orange 1 large
Breakfast 2
large eggs 2
large egg whites 2 (Make scrambled eggs)
whole grain waffle 1
maple syrup 1 tbsp
Late-‐Morning Snack
whey protein 1 scoop
wheat germ 1/2 cup (Mix wheat germ in whey shake)
Lunch
turkey deli meat 4oz
light mayonnaise 1 tbsp
Ezekial bread 2 slices (Make turkey sandwich)
Mid-‐day Snack
low fat cottage cheese 1/2 cup
sliced pineapple 1/4 cup (Mix pineapple in cottage cheese)
Dinner
tilapia 6 oz
broccoli 1 cup
mixed greens (include spinach) 2 cups
olive oil and balsamic vinegar 1 tbsp / 1 tbsp
Night-‐time Snack
casein protein 1 scoop
walnut halves 7
peanut butter 1 tbsp (Dip walnuts in peanut butter)
Nutrition Facts Totals for the day
Amount per serving
Calories 1,870
Total Fat 60 g
Total Carbs 145 g
Protein 190 g
Wednesday
Breakfast 1
whey protein 1 scoop
small apple 1
Breakfast 2
Frittata
cooked oatmeal 1 cup
Late-‐Morning Snack
reduced-‐fat Greek yogurt 1/2 cup
sliced strawberries 1/2 cup
Lunch
Stir-‐fry
Mid-‐day Snack
low fat cottage cheese 1/2 cup
canned Mandarin oranges 1/2 cup
Dinner
top sirloin steak 6oz
asparagus spears 20
mixed greens (include spinach) 2 cups
olive oil and balsamic vinegar 1 tbsp / 1 tbsp
Night-‐time Snack
reduced-‐fat Greek yogurt 1 cup
honey 1 tsp
roasted flaxseeds 2 tbsp (Mix honey and flaxseeds in yogurt)
Nutrition Facts Totals for the day
Amount per serving
Calories 1,900
Total Fat 55 g
Total Carbs 160 g
Protein 180 g
Thursday
Breakfast 1
whey protein 1 scoop
cantaloupe 1/2 medium
Breakfast 2
low-‐fat milk 1/2 cup
Kashi Go Lean cereal 1/2 cup
whey protein 1/2 scoop
Late-‐Morning Snack
mixed greens (include spinach) 2 cups
large whole eggs 2 (hard-‐boiled and sliced)
dry oatmeal 1/4 cup
olive oil and balsamic vinegar 1 tbsp / 1 tbsp (Make salad by adding all ingredients together)
Lunch
seasoned tuna fillets 5 oz packet
cooked quinoa 1/2 cup
mixed frozen veggies 1 cup
Mid-‐day Snack
10" whole-‐wheat pita 1/2
reduce-‐fat cheddar cheese shredded 1/4 cup (Make cheese quesadilla: add cheese to one side of tortilla, cook on medium heat in pan until cheese is melted)
Dinner
salmon 6oz
mixed greens (include spinach) 2 cups
olive oil and balsamic vinegar 1 tbsp / 1 tbsp
Night-‐time Snack
cottage cheese 3/4 cup
salsa 2 tbsp
Nutrition Facts Totals for the day
Amount per serving
Calories 1,850
Total Fat 75 g
Total Carbs 130 g
Protein 165 g
Friday
Breakfast 1
whey protein 1 scoop
apple 1
Breakfast 2
low fat cottage cheese 1/2 cup
canned Mandarin oranges 1/2 cup
medium celery stalks 2
peanut butter 1 tbsp (Fill celery grooves with peanut butter)
Late-‐Morning Snack
whey protein 1 scoop
wheat germ 1/2 cup (Mix wheat germ in whey shake)
Lunch
turkey breast deli meat 4oz
reduced-‐fat American cheese 1 slice
light mayonnaise 1 tbsp
10" whole-‐wheat pita 1
Mid-‐day Snack
fat-‐free cheese 2 oz
whole-‐wheat crackers 5
Dinner
tilapia 6 oz
mixed greens (include spinach) 2 cups
olive oil and balsamic vinegar 1 tbsp / 1 tbsp
Night-‐time Snack
casein protein 1 scoop
walnut halves 7
Nutrition Facts Totals for the day
Amount per serving
Calories 1,915
Total Fat 65 g
Total Carbs 145 g
Protein 195 g
Saturday
Breakfast 1
whey protein 1 scoop
orange 1 large
Breakfast 2
large eggs 2
large egg whites 2
reduced-‐fat cheddar cheese (shredded) 1/4 cup (Make cheese omelet)
whole-‐wheat English muffin 1
peanut butter 1 tbsp (Spread peanut butter on toasted muffin)
Late-‐Morning Snack
boiled soybeans 1/2 cup
chicken noodle soup 1 cup
Lunch
albacore tuna (in water) 3oz
mixed greens (include spinach) 2 cups
beets 1 cup
fat-‐free feta cheese 1 oz
olive oil and balsamic vinegar 1 tbsp / 1 tbsp
large whole-‐wheat pita bread (sliced into wedges) 1/2 (Add ingredients to salad and eat with pita bread)
Mid-‐day Snack
reduced-‐fat Greek yogurt 1 cup
honey 1 tbsp
Dinner
Spaghetti and Meatballs
Night-‐time Snack
low fat cottage cheese 3/4 cup
Nutrition Facts Totals for the day
Amount per serving
Calories 2,000
Total Fat 70 g
Total Carbs 170 g
Protein 180 g
Sunday (High Carb "Cheat" Day)
Breakfast 1
whey protein 1 scoop
cantaloupe 1/2 medium
Breakfast 2
Breakfast Sandwich
Late-‐Morning Snack
reduced-‐fat Greek yogurt 1/2 cup
blueberries 1/2 cup
Lunch
turkey deli meat 4 oz
Ezekial bread 2 slices
mixed greens (include spinach) 2 cups
olive oil and balsamic vinegar 1 tbsp / 1 tbsp
Mid-‐day Snack
10" whole-‐wheat pita bread 1/2
fat-‐free cheddar cheese 1/4 cup (Make cheese quesadilla)
Dinner: Cheat Meal
pepperoni pizza 3 slices
beer 12 oz
ice cream 1 cup
Night-‐time Snack
cottage cheese 3/4 cup
salsa 2 tbsp
Nutrition Facts Totals for the day
Amount per serving
Calories 2,500
Total Fat 75 g
Total Carbs 255 g
Protein 160 g
The Recipes
1Frittata
Ingredients
whole eggs 2 large
egg white 1 large
low-‐fat cottage cheese 1/4 cup
broccoli 1/2 cup chopped
onion, chopped 1/2 medium
Directions
In frying pan on medium heat, cook onions for about five minutes with fat-‐free cooking spray; add broccoli and cook for about five minutes.
In a large bowl, mix eggs, and cottage cheese and add to pan, lift and rotate pan so that eggs are evenly distributed; as eggs set around the edges, lift to allow uncooked portions to flow underneath.
Turn heat to low, cover the pan and cook until top is set.
Invert onto a plate.
2Stir-‐fry