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     Fitness Tips For 8/20/2008

Eating For Muscle Growth

Maintaining optimum nutrition is essential to building a strong, 
massive physique, yet it is the most neglected element in the 
average lifter's program. Without super nutrition, all training 
efforts are a waste of time. Nutrition also has an impact on the 
efficiency of supplements. The idea is clear; food plays a major 
role in the acquisition of muscle mass. The first thing we need 
to do about our nutritional program is get excited about it. 
Realize that eating better will help us reach our weight training 
goals. A person must really be motivated to eat super nutrition 
or they just won't follow through. If the enthusiasm is not there, 
you might follow the diet for a week or two; real gains come by 
following the diet for months or even years.

The most important part of that is having the good food you need, 
when and where you need it. Regular trips to the grocery store 
are a must. 

The sample meal program I have made up here is built around my 
own schedule. I am home for breakfast, at work all day, and then 
home for dinner. So as you can imagine, I do not have access to
a kitchen at work. Planning is the only way I can get proper 
meals. What I do is prepare most of my meals at night. While I 
am sitting around watching the tube or something, I bake about 
10 potatoes. I keep them in the refrigerator up to four days. 
They are great plain and cold. I precook my pasta at night; it 
holds good for about four days also. I bake four chicken breasts 
at a time which lasts me a day or two. I find that eating right 
is quick and easy if I am prepared.

Here is an example of my daily meal schedule:

Breakfast 8:00 AM

Snack 10:30 AM

Lunch Noon

Pre-Workout 4:00 PM

Dinner 7:00 PM

Snack 10:00
This is just an example of my diet which is of course based on my 
preferences and limits. Like I said, I must take my meals with me 
to work. I have a cooler which holds all my food.

This diet gets me about 4,500 calories a day; give or take 500. 
It is about 60% carbs, 20% protein, and 20% fat. I follow this 
diet as closely a possible. I drink about 10 cups of water per 
day, but most of that is between meals. Vitamin supplements are 
taken after breakfast. Those of you who already eat like this 
know how much it helps, those who do not, owe it to yourselves 
to give it a try. What you'll find is that your muscles grow 
faster than ever. Also your metabolism speeds up making you burn 
more fat and feet much more energetic. I personally accelerate 
this rate even further by doing intense aerobic work three times 
a week. This means difficult 45 minute rides on a stationary 
bike, in addition to my weight training. Put it all together, 
stay with it, and just watch those muscles grow.
You will notice that the program has an abundance of nutrient 
dense food. I am familiar with a number of athletes who consume 
high calorie diets and complain that they just get fat. This is 
because they consume nutrient dilute foods or empty calories. 
Empty calories serve no purpose in building muscle mass. They are 
not used efficiently and are more likely to be stored as fat. The 
high calorie diet is only effective if it is one which is abundant 
in nutrients. It is known that most supplements can only exert 
their positive effects when an ample amount of dietary protein is 
consumed. It is also a must that carbohydrate intake be high 
enough that it is the sole source of energy, allowing protein to 
be used for its primary functions and not energy purposes.

Notice that the diet incorporates many aspects of an excellent 
nutritional program. Among those are: adequate intake of 
nutrients, balance of nutrients, low intake of sugar, fats and 
salt, and a variety of food sources. Notice that the diet also 
consists of foods that are economical, convenient and very 
available. They also have outstanding nutritional value. Each 
person should try to incorporate all of these aspects into 
their own personal nutrition program.
Evidence has shown that without frequent, nutritious meals, 
muscular hypertrophy cannot be maximized. There is no doubt 
that optimum nutrition is essential to superior athletic 
performance as well as health.  

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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