How To Truly Transform Your Physique

How many times have you told yourself it’s time to get in shape?

Or that maybe it was time to trade that spare tire around your waist for a ripped six pack and add some serious muscle to your soft frame?

Let’s face it, looking buff and feeling strong is high on every person’s agenda, no matter how many times they deny it.

I’m going to tell you right now how you can start transforming your physique starting today.

What I’m about to tell you is no secret.

However, it is one that will level the playing field with just about everyone at your gym.

That is, people know about this step but are simply too lazy to sit down and actually do it. It’s really hard to believe but only a few people actually do this step and it is one that will change your body overnight. It is really hard for me to believe that something that can literally change your body overnight can be thrown so carelessly to the side.

Let me first tell you that I’m not going to give you a routine and say go to the gym and follow this routine because I know this won’t work. If you truly want to change your physique over night, you will have to take this advice seriously.

I’ve come to the point in my training to know that it’s useless for me to go to the gym without first topping off my body with fuel and building material. The fuel and building material I’m talking about is whole food. Without filling your body up on whole foods, you simply won’t grow. This is the complete truth.

Now, for some reason, this is the hardest part for aspiring weight trainers to understand and implement. It’s one thing to simply show up at the gym and start hitting weights but it’s a totally different matter to actually sit down and plan your attack. I’m not going to lie to you, building a muscular body is hard work but it is also a thinking game. If you can sit down, think and plan your meals with whole food, I can assure you that you will grow, OVERNIGHT!

As soon as I show up at a gym, I can usually tell right off the hop who has this down and who doesn’t. You want to know something? 90% of the trainers don’t have it down. The 10% who understand this rule are full, tight, pumped and super strong.

I can tell right now that if you first plan out your meals ahead of time and stick to the schedule, your going to get huge a lot sooner than you think.

If you are dead serious about getting into shape and building a strong, muscular body, than I want you to do the following:

• Plan out 6 meals for 3 days;
• Ensure that all meals are healthy;
• Do not miss any meals- Be consistent with all of your meals;
• Cut out all junk food immediately;
• Cut down on the booze;

If there is one thing that I am positive about in body building and that’s if you can do these steps, no matter what kind of routine you are following, you will grow overnight. The most important point you can get from this page is to eat at least 5 clean meals per day, consistently. If you can do this, you will truly transform your physique from a roly-toly softy to a super hard, muscle machine.

With that in mind, I’m gonna provide you with 3 days worth of meals with a list of groceries for you to go and get. Remember, these are samples and you can adjust them to meet your needs.

Here is the sample meal schedule:

Day One

7:00 AM - Two glasses of water

7:30 AM - Meal One :Protein drink with one cup of strawberries, and 1 cup of skim milk

10:00 AM - Meal two: 1 cup of Oatmeal with one glass of milk and one apple

12:30 PM - Meal three: A cup of spaghetti with 4 oz of extra lean beef. Top with ½ cup low fat pasta sauce. Have with one slice of whole wheat bread and one glass of water.

3:00 PM - Workout

4:15 PM - Meal four: Post workout drink - .Protein drink with one banana and one cup of skim milk

6:00 PM - Meal five: Grilled chicken breast, 1 cup of steamed veggies with one baked potato or ½ cup of brown rice. Have one glass of water

8:30 PM - Meal six: Protein drink

10:00 PM - Bedtime

Day Two

7:00 AM - Two glasses of water

7:30 AM - Meal One: Protein drink with one cup of strawberries, and 1 cup of skim milk

10:00 AM - Meal two: 1 cup of 1% cottage cheese mixed with ½ cup of canned, sliced peaches topped with 1 tablespoon of slivered almonds. 1 Bagel topped with 1 tablespoon of peanut butter. Have a glass of water.

12:30 PM - Meal three: Beef stir fry:
Ingredients: 1/4 cup red pepper, 1/4 cup green pepper, ½ cup mushrooms, 1/4 cup sliced and diced onions, 5 ounces of lean sliced beef, 1 can of low sodium mushroom soup, 3/4 cup cooked rice.

Over medium high heat, saute (stir fry) peppers, onions and mushrooms. The peppers should be a little soft usually about 8 minutes into the saute. Add a beef and saute until beef is cooked through. Reduce head and add the mushroom soup, Stir and mix everything thoroughly. Serve over cooked rice.

Have with a glass of water.

3:00 PM - Workout

4:15 PM - Meal four: Post workout drink - Protein drink with one banana and one cup of skim milk.

6:00 PM - Meal five: Grilled chicken breast, 1 cup of steamed veggies with one baked potato or ½ cup of brown rice. Have one glass of water

8:30 PM - Meal six: Protein drink

10:00 PM - Bedtime

Day three

7:00 AM - Two glasses of water

7:30 AM - Meal One: Protein drink with one cup of strawberries, and 1 cup of skim milk

10:00 AM - Meal two: Breakfast burrito.
Ingredients: 1/4 cup red pepper, 1/4 cup green pepper, 2 slices of turkey bacon, 2 tablespoons of sliced and diced onions, 2 ounces of cheddar cheese, 2 eggs, 2 tablespoons of low fat salsa, 1 tablespoon of no fat sour cream, 1 extra large whole wheat tortilla.

Pre-heat oven to 400 degrees.
Over medium high heat, saute (stir fry) peppers, onions and mushrooms. The peppers should be a little soft usually about 8 minutes into the saute. Add turkey bacon and cook for about 5 minutes. Add eggs and scramble the mixture until the eggs are done. Using a spatula, spread the mixture onto a tortilla. Sprinkle cheese on top of mixture and roll up the tortilla.

Place tortilla on a baking sheet and brush both sides with extra virgin olive oil. Bake for 5 minutes until the top starts turning golden brown. Take out of oven and let cook for 3 minutes. Serve with salsa and sour cream. Have one glass of milk.

12:30 PM - Meal three: Grilled chicken breast, 1 cup of steamed veggies with one baked potato or ½ cup of brown rice. Have one glass of water

3:00 PM - Workout

4:15 PM - Meal four: Post workout drink - .Protein drink with one banana and one cup of skim milk

6:00 PM - Meal five: 5 ounce grilled steak with one baked potato and 1 cup of steamed veggies. Serve with 2 tablespoons of no fat sour cream.

8:30 PM - Meal six: Protein drink

10:00 PM - Bedtime

This sample menu should get you off to a good start. All the ingredients are listed above so make a list...Ok, here’s the list:

• Vanilla protein powder
• Frozen strawberries
• Skim milk
• Oatmeal
• Granny Smith apples
• Spaghetti
• Extra lean ground beef
• Low fat pasta sauce
• Whole wheat bread
• Chicken breast
• Frozen mixed veggies
• Baking potatoes
• Rice
• 1% cottage cheese
• A couple of cans of sliced peaches
• Slivered almonds
• peanut butter
• Red and green peppers
• Onions
• Mushrooms
• Lean stir fry beef
• Low sodium mushroom soup
• Extra large tortillas
• Low fat salsa
• No fat sour cream
• Low fat cheddar cheese
• Lean steak

There you have it. Remember, you can mix the meals around or come up with your own. The important thing to remember is to have 6 meals per day and you absolutely MUST be consistent with the meals. Having 5 meals one day, three the next, and four the following day will simply not work. You have to consume six consistent meals per day at the same time during the day. If you are wondering about a quality supplement schedule, I’ve added one with this newsletter. You can see a supplement stack schedule here.

Good luck and keep growing,

Blake

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