Musclebulking.org gives you the key nutrition to get your dream body. “Do not quit, you’re almost there!
1. Must and Most Effective, Eat plenty of protein To get Your Dream Body
You’ve heard it several times, but it doesn’t hurt to repeat it again. Consume approximately 2 – 2.5 g of protein per kg of body weight. This is essential for your muscle gain program and for your muscle maintenance.Proteins are the main nutrient to build muscles and thus getting your dream body…
2. Choose good sources of protein
Make sure to consume quality protein like lean meat such as chicken, turkey, red meat with little fat, salmon, tuna, protein powder, egg white, skimmed milk and cottage cheese.
3. Choose good sources of carbohydrates
Consume mainly full carbs like oatmeal, complete or brown rice, sweet potatoes, whole wheat pasta, bread crumbs to complete wheat or quinoa. By consuming complete carbohydrates, you make sure not to upset your insulin and then store fat. So you can have energy for several hours to spend more time on your workout, and get your dream body.
4. Eat good fats
Good fats are essential for maintaining body functions such as heart, brain, and even the regulation of hormones. You’ll find them in oil fish (salmon), almonds, avocado, natural peanut butter and even oils like olive oil.
5. Eat fruits and vegetables
Fruits and vegetables have a lot of benefits. They are an excellent source of fibers, vitamins, minerals and natural sugar. Eat spinach, broccoli, avocado, apples, bananas, blueberries etc..
6. Eat Fibers
Eating fibers helps regulate blood sugar levels in the blood but also digesting, because they contribute to the balance of the digestive tract.
7. Do not eat too mush as well
Eating every 3 hours is enough. Do not eat if you feel that your body is still trying to digest. Spread out your macronutrients to achieve your goals at the end of the day in consumption.If you eat more than you need you will get fat.
8. While bulking consume more calories
In bulking period, increase slowly, week after week, your caloric intake. Also consume quality products, good protein, essential fats and complete carbohydrates.
9. While cutting, eat fewer calories
While cutting, reduce your calories by reducing your carbohydrate intake. Similarly, do it progressively by lowering your calories every week.
10. Take protein at breakfast
Make sure you consume quality protein as soon as you wake up. 2 whole eggs + 4 egg whites are perfect. They are quality protein and easy to digest. By doing so, you boost your metabolism for the rest of the day. (A whey shake is great too).
11. Eat complex carbohydrates at breakfast
In addition to proteins, consume carbohydrates for full energy. A bowl of oatmeal does the trick.
12. Eat carbs before training
Consuming carbohydrates before 1h before your workout session will ensure you to have the energy for your workout. Between 50 and 100 grams of complete carbs are essential.
13. Fast dietary protein before training
About 25-30 minutes before exercising, eat fast proteins. They allow your muscles to have a flow of amino acids and they are ready to recover. Eggs or whey are a good choice. (30 grams)
14. Fast dietary protein after workout
After your workout, you have almost 30 minutes to consume fast proteins. This way, you ensure your muscles have the right nutrients to repair and grow. 40-50 grams are good enough.
15. Simple carbohydrates after training
With your protein, you need fast digested sugar to restore your energy levels and boost your body after a grueling workout. Fruit juice, a banana or a Gatorade are an excellent choices.
16. Limit fat after training
Consuming fat will slow your digestion. But after a workout, you want the protein and sugar to be digested as soon as possible. So avoid fat.
17. Limit carbs at night
In the evening, your metabolism is slower, so you need to eat protein and vegetables to avoid storing fat. In bulking period, you will of course have a few comprehensive carbohydrates.
18. Slow protein before sleep
This is helpful to get your dream body, before bedtime, eat quality protein to feed your muscles during your night. Low fat cottage cheese (300grammes) is a good choice. You can also take casein if you can. Otherwise, whey protein shake with nuts for slow digestion is also a good choice.
19. Please yourself once a week to Get Your Dream Body
Spoil yourself at least once a week, eat what you want. You must stay happy and do not be locked into a routine of deprivation and suffering. A rich and fatty food will not hurt you.It will help you to get you dream body.
20. Be patient to get you dream body
Be patient, follow the rules that you have read, stay focused, your efforts will be rewarded getting your dream body.