What To Eat To Build Muscle

Nutrition and menu for the 12 week weight lifting program. Find out here what to eat to build muscle with the 12 week weight lifting program.

Your body is a machine. It keeps pumping day in and day out. In order to keep the machine going, you need to feed it with the right amount of fuel. The best way to keep your muscles growing is by feeding them a correct balance of calories, protein, carbohydrates and fat. An ideal weight lifting diet will be comprised of 25% protein, 55% carbohydrates, and 20% fat.

You should be eating 6 times a day every 2 to 3 hours. This way, you are constantly feeding your body a stream of muscle building nutrients. Meal frequency is very important in your success with this plan. Always eat 6 meals per day.

Protein builds muscle. Without an adequate supply of protein, your body will not support any kind of muscle growth. If you supply your body with the optimum amount of protein, you ensure optimal growth, it’s as simple as that.

After all, you want to build muscle and to do that, you need a steady supply of high quality protein. You must include an optimal amount of protein in your weight lifting diet in order to build and sustain muscle growth.

Here is a partial list of high quality protein sources:

Chicken breast
Venison
Round steak
Scallops
Sirloin steak
Lean ham
Pork tenderloin
Low fat milk
Lean turkey
Low fat cottage cheese
Turkey breasts
Low fat cheddar cheese
Whey
Egg whites

If you want to build muscle, your going to have to take in a lot of quality, complex carbohydrates. No question about it. You are going to have to fuel your body to handle heavy weight lifting.

You must include an optimal amount of carbohydrates in your diet in order to fuel heavy weight lifting sessions. Carbohydrates are a very important source of fuel for the muscles as well as the leading source of energy for your body. When you have a hard workout, your body draws on carbohydrates, which is stored as glycogen in the muscles.

Glycogen is the product of glucose which comes from the breakdown of carbohydrates after the digestion of food. Glycogen is stored in the liver and muscle.

During a long intense weight lifting session, you can easily deplete your glycogen reserves. When your muscles cannot get enough glycogen, fatigue sets in and your body begins to lose endurance and performance drastically reduces.

If you don’t consume enough quality carbohydrates, your body will resort to other fuel sources such as protein. Protein is a second rate energy source. Protein’s primary job is to build muscle, not fuel it.

Therefore, keep your body filled with grade A fuel to support and maximize your hard, intense, muscle building workouts.

Here is a partial list of quality carbohydrates:

Whole wheat breads
Oatmeal
Whole wheat bagels
Cream of wheat
English muffin
Mushrooms
Whole wheat pitas
Cucumber
Rye bread
Granola
Baked potatoes
Whole grain cereals
Sweet potatoes
Spinach
Rice
Zucchini

I’ve added a 7 day menu plan for making things a little simpler.

I can’t say this enough times. You need a lot of water to move muscle. That is, your muscles will work at it’s best when your body is well hydrated. Believe me, when your body is dehydrated, your performance can drastically drop. So, do yourself a favour, drink at least 2 cups of water with each meal, 2 cups before you workout, and at least 6 cups when you are working out.

Supplements:

Supplements have been added to the 12 week weight lifting program because there are some important benefits by using them. I’ve used all of the listed supplements below and I know they work. Each has a special purpose and will ensure that you get the most out of your program.

• Protein Powder and/or meal replacements;

Suggested powders and meal replacements:
Dymatize Mega Milk
Optimum Nutrition Pro Plex
Dorian Yates Approved or Propeptide MBF
Lee Labrada meal replacement
Nutrabolic isobolic
Cytosport Cytogainer

• Multi Vitamin/mineral;

Suggested multi vitamin:
Dymatize super multi
Universal Nutrition animal pak
Weider megabolic

• Joint Formula;

Suggested joint formula:
Dymatize joint repair
Sport Lab Dynoflex
Lakota joint care formula

• Creatine;

Suggested creatine sources:
Dymatize Xpand
San V12 Turbo
Nutrabolics Supercharged

• Glutamine

Suggested glutamine sources:
EAS L-glutamine
Nutrabolics Glutabolic

Meals:

Day 1:

Before breakfast:
2 cups of water. One mixed with 5 grams glutamine

Breakfast (30 minutes after glutamine):
3 eggs over easy
2 pieces of whole wheat toast
4 slices of turkey bacon
2 cups of water
Multi vitamin
Joint formula

Snack:
1 cup of cottage cheese
½ cup of mandarins
15 almonds
2 cups of water

Lunch:
Turkey sandwich on whole wheat. Use turkey breast, lettuce, 1 to 2 slices of low fat cheese, and mustard.
2 cups of caesar salad and low fat dressing
2 cups of water

Pre workout drink:
½ hour to working out- one serving of 3rd generation workout mix such as NOZ supercharged or Dymatize Xpand.

Day 1 workout:
Chest and Arms
Drink at least 6 cups of water during workout

Post workout drink:
Post workout drink such as Cytogainer or Dorian Yates propeptide BMF
or
2 scoops of protein powder
1 ½ cup skim milk
1 banana
1 tbsp of honey
(Must have at least 40 to 50 grams of whey and 70 to 90 grams carbs and drink immediately after training - Immediately!

20 minutes after workout
1 serving of 3rd generation workout mix such as NOZ supercharged or Dymatize Xpand

Dinner (1 to 2 hours after day 1 workout):
6 oz of baked pork tenderloin
1 baked potato with 2 tbsp of no fat sour cream
½ cup of corn
2 cups salad with 2 tbsp of low fat dressing
2 cups of water

Bedtime:
2 scoops of protein powder - preferable a slow release protein mix.
5 grams glutamine
15 cashews

Day 2:

Before breakfast:
2 cups of water. One mixed with 5 grams glutamine

Breakfast (30 minutes after glutamine):
1 cup egg whites scrambled.
½ cup of oatmeal with 2 tbsp of raisins and some almond slivers mixed in
2 cups of water
Multi vitamin
Joint Formula

Snack:
1 cup of cottage cheese
½ cup of mandarins
15 almonds

Lunch:
6 oz of tuna with 1 tbsp of no fat mayo
2 small whole wheat pitas
2 cups of salad mixed with 1 tbsp low fat dressing
2 cups of water

Pre workout drink:
½ hour to working out- one serving of 3rd generation workout mix such as NOZ supercharged or Dymatize Xpand.

Day 2 workout:
Legs

Post workout drink:
Post workout drink such as Cytogainer or Dorian Yates propeptide BMF
or
2 scoops of protein powder
1 ½ cup skim milk
1 banana
1 tbsp of honey
(Must have at least 40 to 50 grams of whey and 70 to 90 grams carbs and drink immediately after training - Immediately!

20 minutes after workout
1 serving of 3rd generation workout mix such as NOZ supercharged or Dymatize Xpand

Dinner (1 to 2 hours after day 1 workout):
6 oz of lean steak
1 cup whole wheat spaghetti
½ cup of low fat spaghetti sauce
2 cups of caesar salad
2 cups of water

Bedtime:
2 scoops of protein powder - preferable a slow release protein mix.
5 grams glutamine
15 cashews

Day 3:

Before breakfast:
2 cups of water. One mixed with 5 grams glutamine

Breakfast (30 minutes after glutamine):
4 egg white omelette mixed with 1 oz low fat cheddar and 2 tbsp of lean ham
1 cup oatmeal crisp cereal
1 cup of skim milk
2 cups of water
Multi vitamin
Joint formula

Snack:
2 tbsp of protein powder
1 ½ cup skim milk
1 banana
or meal replacement drink such as myoplex or Met-rx.

Lunch:
Steak stir fry (6 oz of lean steak cut into strips, 1 cup green pepper, 1 cup mushrooms, ½ cup zucchini)
low sodium soya sauce
½ cup brown rice
2 cups of water

Snack:
2 tbsp of protein powder
1 ½ cup skim milk
1 banana
or meal replacement drink such as myoplex or Met-rx.

Dinner (1 to 2 hours after day 1 workout):
6 oz of salmon steak
1 cup mashed potatoes
2 cups of salad
1 tbsp of low fat dressing
2 cups of water

Bedtime:
2 scoops of protein powder - preferable a slow release protein mix.
5 grams glutamine
15 cashews

Day 4:

Before breakfast:
2 cups of water. One mixed with 5 grams glutamine

Breakfast (30 minutes after glutamine):
3 eggs over easy
2 pieces of whole wheat toast
4 slices of turkey bacon
2 cups of water
Multi vitamin
Joint formula

Snack:
1 cup of cottage cheese
½ cup of mandarins
15 almonds
2 cups of water

Lunch:
Turkey sandwich on whole wheat. Use turkey breast, lettuce, 1 to 2 slices of low fat cheese, and mustard.
2 cups of caesar salad and low fat dressing
2 cups of water

Pre workout drink:
½ hour to working out- one serving of 3rd generation workout mix such as NOZ supercharged or Dymatize Xpand.

Day 4 workout:
Shoulders and back
Drink at least 6 cups of water during workout

Post workout drink:
Post workout drink such as Cytogainer or Dorian Yates propeptide BMF
or
2 scoops of protein powder
1 ½ cup skim milk
1 banana
1 tbsp of honey
(Must have at least 40 to 50 grams of whey and 70 to 90 grams carbs and drink immediately after training - Immediately!

20 minutes after workout
1 serving of 3rd generation workout mix such as NOZ supercharged or Dymatize Xpand

Dinner (1 to 2 hours after day 1 workout):
2 - 4 ounce chicken burgers on 2 whole wheat buns
top with low fat cheddar cheese slices
tomatoes
lettuce
bit of mustard and relish.
2 cups salad
1 tbsp low fat dressing

Bedtime:
2 scoops of protein powder - preferable a slow release protein mix.
5 grams glutamine
15 cashews

Day 5:

Before breakfast:
2 cups of water. One mixed with 5 grams glutamine

Breakfast (30 minutes after glutamine):
2 slices of whole wheat toast with 1 tsp of butter
scrambled eggs - 5 egg whites and 3 yolks - 1 oz low fat graded cheddar cheese
2 cups water
Multi vitamin
Joint formula

Snack:
2 tbsp of protein powder
1 ½ cup skim milk
1 banana
or meal replacement drink such as myoplex or Met-rx.

Lunch:
Steak stir fry (6 oz of lean steak cut into strips, 1 cup green pepper, 1 cup mushrooms, ½ cup zucchini)
low sodium soya sauce
½ cup brown rice
2 cups of water

Snack:
2 tbsp of protein powder
1 ½ cup skim milk
1 banana
or meal replacement drink such as myoplex or Met-rx.

Dinner:
8 oz of chicken breast
1 baked potato with 2 tbsp no fat sour cream
2 cups of stir fried zucchini
2 cups of water

Bedtime:
2 scoops of protein powder - preferable a slow release protein mix.
5 grams glutamine
15 cashews

Day 6:

Before breakfast:
2 cups of water. One mixed with 5 grams glutamine

Breakfast (30 minutes after glutamine):
1 cup cottage cheese
10 almonds
½ cup pineapple - chopped
1 whole wheat bagel
1 tbsp peanut butter
Multi vitamin
Joint formula

Snack:
2 tbsp of protein powder
1 ½ cup skim milk
1 banana
or meal replacement drink such as myoplex or Met-rx.

Lunch:
Turkey sandwich on whole wheat. Use turkey breast, lettuce, 1 to 2 slices of low fat cheese, and mustard.
2 cups of caesar salad and low fat dressing
2 cups of water

Snack:
2 tbsp of protein powder
1 ½ cup skim milk
1 banana
or meal replacement drink such as myoplex or Met-rx.

Dinner:
8 oz of chicken breast
1 baked potato with 2 tbsp no fat sour cream
2 cups of stir fried zucchini
2 cups of water

Bedtime:
2 scoops of protein powder - preferable a slow release protein mix.
5 grams glutamine
15 cashews

Day 7:
Free day
Ensure that you eat at least 6 meals with plenty of quality protein, carbs and fat. No junk food!

So there you have it. A 12 week weight lifting program that will certainly help you pack on the lean muscle mass. I suggest that you follow this program for at least 12 weeks and take a two week holiday. That means no training at all. Once your body fully recovers, try the program again and beat your previous lifts.

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