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GENERAL DIETARY GUIDELINES FOR ADDING SIZE & MUSCLE MASS
First & foremost your training regime & dietary regime are almost of equal importance – you need to focus on both.
Always make sure that you are of sound health before starting any rigorous training or diet regime.
Solid meals are preferable & needs to be maintained & not substituted by protein shakes – protein shakes makes up your additional meals – they don’t substitute any meals !
Try and keep at least 3or 4 solid meals daily & add your shakes in between as extra meals.
Each & every meal must contain sufficient servings of protein – try & ingest at least 2g of protein for each kg of bodyweight – for e.g if you weigh 70kg – your daily diet must contain at least 140g of protein on a daily basis.
Protein provides amino acids , which are essential for muscle maintenance & new muscle formation.
Make sure that your intake of water add up to 2/3 litres daily.
Have sufficient servings of fibre as well as , at least twice daily – to help your metabolic rate & aid your digestive system.
Your carbohydrates should consist mainly of complex carbohydrates(carbohydrates with a lower glycaemic index)which doesn’t get stored as fat as easily as simple carbohydrates e.g rice , potatoes , sweet potatoes & rye bread not refined sugars or processed carbohydrates like cookies , white bread & pastries.
Try & limit yourself to as few as possible “cheat” meals – sweets , chocolates & take-aways.
Example of diet : (cater to your own needs , schedule & taste)
Mixture of oats & protein powder
Or rye bread with fat free cottage cheese
Or rye bread with 5-7eggwhites & 2-3 yolks
Protein shake with water or milk
Or solid meal
Protein shake & some healthy fats – e.g scoop of organic peanut butter or few nuts
Lean red meat
Fish & seafood
Dairy – fat free cottage cheese
Eggs(ratio 0f about 6whites & 2yolks)
Rice , Brown rice , Basmati Rice
TRY & COMBINE AT LEAST ONE OF EACH OF THE ABOVE INTO YOUR SOLID MEALS
Always have a meal or shake in close proximity after training to to aid your recovery.
For a mass building diet focus on mass builders as protein shakes(shakes with a ratio of about 2:1 carbohydrate:protein up to 1:1 carbohydrate:protein).
Make sure you get enough sleep to aid your recovery.
Do not train more than 2 bodyparts daily- to aid in sufficient stimulation of the bodypart , as well as sufficient recovery time of the relevant bodypart.
Do not train more than 5days out of 7days schedule.
Take a decent multivitamin on a daily basis.
If you deem the progress insufficient then gradually increase your intake of complex carbohydrates as well as to make sure that you incorporate sufficient healthy fats like organic peanutbutter , nuts & avo’s in your diet.
Enjoy the journey !
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