Here are some important nutrition and diet principles to help you eat like Arnold Schwarzenegger. As you might have already heard, you can’t out train a bad diet.
To build solid amounts of quality lean muscle, you must invest in developing and maintaining a high quality diet.
Apply the following nutrition knowledge to create your pro level muscle building diet:
The most basic and important factor in your meal plan is the total number of calories that you should consume. First, you have to determine the number of calories that your body requires to maintain your current weight.
Then, if you’re trying to build lean muscle then eat ~500 calories above that number. If you trying to cut body fat, then eat ~500 calories below that maintenance number.
HIGHER PROTEIN AND FATS:
The second most important factor is to consume high enough protein and good essential fats. I recommend eating at 3 – 4 meals a day containing high amounts of protein and good fats and some good complex carbohydrates.
EAT THESE FOODS:
PROTEINS: Eat one gram of protein per .5 kg of bodyweight. Great protein sources include wild caught salmon, chicken breast, lean beef, whole eggs, whey protein, turkey breast, wild caught shrimp, plain Greek yogurt, lentils, nuts and cottage cheese.
GOOD FATS: You have to eat good fats to maintain high testosterone and build lean muscle. Get 10 – 15% of your daily calories from healthy fats such as Walnuts, almonds, avocados, coconut oil, olive oil, flaxseed, fish oil and whole eggs.
GOOD CARBOHYDRATES: You need good complex carbs for energy. Adjusted your carbs up or down depending on how active you’re going to be.
Consume key complex carbs such as plain oats, brown rice, whole grain or rye bread, lentils, sweet potatoes, broccoli, spinach, green beans, asparagus, blueberries, apples and oranges.
DON’T EAT THESE FOODS:
BAD FATS: Whole milk, dairy products, ice cream, fats from animal meats.
BAD CARBOHYDRATES: Avoid or minimize sugar. Sugar contains nutritionally empty calories, it makes you crave more sugary foods and swings your energy levels up and down. Avoid table sugar, white bread, white pasta, white rice, processed cereals, cakes, chips.
Drink sufficient amounts of water to stay hydrated.
Preparing meals in advance will be one of your best friends in your quest to achieve a lean muscular physique.
SAMPLE MEAL PLAN:
The following is a sample 2,500 calorie meal plan:
A 2,500 calorie plan is good for someone weighing 180 pounds. If you weigh less than 180, eat less calories. If you weigh more, eat slightly more calories.
Meal 1 (Breakfast) – 3 whole egg omelette with spinach and 1 cup of oatmeal – 550 calories.
Meal 2 (Lunch) – Wild caught salmon or chicken, potatoes and broccoli. 550 calories.
Post-workout shake – 50 grams of whey protein. 250 calories.
Meal 3 (Post-workout meal) – Chicken, lentils and brown rice. 750 calories.
Meal 4 (Dinner) – Walnuts and cottage cheese. 400 calories.