Everyone is out there to gain muscle weight and mass. People try all the latest bodybuilding regimes and many other fad diet programs, but in vain. So let us now understand carefully and chart out something whereby you could gain muscle and lose weight. We need to chart out a high protein diet programme so as to be benefited by positive changes in our health. Let us now understand how we can be benefited by following these simple tips. Let us make an attempt to incorporate these in our lifestyle.
- It is necessary that you change your eating patterns. We need to include at least 5 to 6 meals. Between 2 meals there has to be gap of about 3 to 4 hours. This is the quintessence for maintaining a lean and healthy body.
- The right proportion of food groups that is the proteins, fats and carbohydrates need to be taken in the right quantity.
The ratio of protein, carbohydrate and fat should be 50:30:20. It is a misconception that a high protein diet affects the kidney functioning. You need to put on weight by building muscle mass weight. The only way out is to go in for a high protein diet.
Structure 1 :
Breakfast should be had like a king. It is the king of diets. Eat a really heavy breakfast. Your breakfast should include whey proteins, low fat milk, an oats bowl and a multivitamin of high potency. All this totals to about 44 grams proteins.
Lunch should be some brown rice (1 cup), grilled chicken (3.5 oz), some vegetables and vitamin c . This sums to 36 grams protein.
The 3rd meal – pasta (one cup), flaxseed oil (1 tablespoon), whey protein(1 scoop) and 4 whole eggs. This is about 48 grams protein.
Dinner could be something like a tuna sandwich with some fruits (preferably apple or banana). You could also have vitamin C capsules. This totals to 30 grams of protein.
Before bedtime you could have a glass of milk (low fat), yogurt(small cup), and a spoon of flaxseed oil. This sums to about 32 grams of protein.
Second day you could repeat the entire diet program by making slight alterations in the food pattern. Go in for whole grains bread , one multivitamin and one lean burger.
Structure 2:
Breakfast – 1 scoop of whey protein, 1 lean burger patty with 2 whole grain bread, an apple, 1 multivitamin plus a tablespoon of flaxseed oil = 44 grams of protein.
Lunch can be similar to what you had on the 1st day with some vegetables and two whole eggs. Vitamin C can be taken.
Before workout: have diet consisting of whey with milk, oats bowl and a fruit preferably a banana.
Post workout meal, dinner and pre bedtime meal of the first day needs to be repeated. The only change is that you can have a baked potato with some vegetables for dinner.
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