Diet for muscle mass

This diet is the absolute basics for building muscle mass.

Nutrition is very important for building muscle mass. By nutrition will get you where you want to be! To begin, we need to determine how many calories you need each day to grow. Then we divide these calories in the different power sources proteins, carbohydrates and fats. We show you exactly how and what to eat to build muscle! Including a sample diet for someone of 80 kilos.

Nutrition is very important, whether you want to lose weight or want to arrive.
Through nutrition you get to where you want!

The first thing we have to figure out how many calories you burn per day. A rule of thumb is to multiply your body weight in kilos by 27. Now you have the approximate number of calories you burn at rest in a day. Tel still here your activity on. A person weighing 80 kg with an office job who trains an hour has about a burning 80 x 27 + 400 = 2560 kcal. It is not very important to know the exact number of calories; we can always adjust it later. In order to arrive in quality muscle mass (and not even in fat mass) we increase the number of calories you burn by 400 calories. A person of 80 kilos are now on 2960 kcal. Here we rely on the diet.

- 30% of the total calories will come from protein, since it contains 1 gram of protein 4 kcal, the total protein intake to 0.3 x 2960 = 888: 4 = 222 grams of protein.

- 55% of the total calories will come from carbohydrate, since it contains 1 gram of carbohydrate 4 kcal, is the total carbohydrate intake on 0.55 x 2960 = 1628: 4 = 407 grams of carbohydrate

- 15% of the total calories will come from fat, as 1 gram of fat contains 9 calories, total fat intake is at 0.15 x 2960 = 444: 9 = 49 grams of fat.

Good sources of protein include poultry (kaolin, breast), lean meats (steak), dairy products (cottage cheese, skim milk, yogurt), protein shakes, meal replacement shakes and lean fish (salmon, tuna). Good sources of carbohydrates are brown rice, whole wheat bread, vegetables, cereals (oatmeal, brinta), potatoes and kidney beans) Greases can add in the form of egg. Olive oil.

The meals 

The breakfast 
This is the most important meal of the day, in addition to the meal after the training. Your body needs at this time need a lot of nutrition, both complex carbohydrates and protein. Eat as much as possible.e.g. half a liter of yogurt with whey protein powder and 100 grams of muesli.

The meal between breakfast and lunch 
This meal should contain plenty of protein with moderate carbs. E.g. a can of tuna in water mixed with some pineapple and ketchup. If you do not have time to make this meal, replace this meal and the meal before exercise by a meal replacement. Meal replacements consist of a balanced combination of protein and carbohydrates.

Lunch 
This meal should contain plenty of complex carbohydrates as well as a good source of protein. E.g. a bowl of fruit curd, two slices of bread with chicken and a glass of orange juice.

The meal before exercise 
This meal should be consumed for at least one hour before your workout. The goal is to provide sufficient energy and in order to prevent muscle breakdown you during training. E.g. a bowl of low-fat cottage cheese Optimal fruit and a banana. Or replace a meal by meal replacement.

The meal after training 
This meal consists of two parts and should be just like the breakfast high in carbohydrates and protein. The first meal comes right after the workout. E.g. a weight gainer. Your body screaming at this time to sugars, which is why a liquid meal the first choice, it can be incorporated right. The second meal consists of solid food and you can take the best 45 minutes later. Rice with turkey and lots of vegetables would be a good choice here.

The last meal 
It is better now not to take more carbohydrates, your metabolism is now lower and these carbohydrates are no longer used. They are then stored as fat reserves. Take bedtime meal containing approximately 30 grams of protein. E.g. half a cup of low-fat French cottage cheese, 150g of fish or a protein shake.

Measure before you begin your fat percentage (with a fat clipper), measure your levels of body fat if you have followed this diet for a week. When the fat percentage has become less than 200 kcal per day add increasing. It has increased, take 200 kcal per day less. So you will get in your ideal kcal intake. But keep doing this, if you gain weight, you will burn even higher and you need more calories.

A sample diet for someone of 80 kilos 

Time	Nutrition	EIW.	Koolh.	Fat	Kcal
07.00	1/2 liter of low-fat yogurt with 50 grams Kellogg’s Special K's, 10gr olive oil and 20 grams of protein powder	40	88	12	530
10:00	1 can of tuna with some pineapple, salad and ketchup	30	30	12	258
13.00	Mona Optimal 1 cup cottage cheese, 1 slice of bread with chicken, an apple and a glass of orange	36	80	2	422
15:30	Half cup low-fat cottage cheese and a banana French	31	39	0	280
17:00	Workout
18:00	Half liter of skimmed milk with 50 grams of weight gainer	30	62	2	386
19:00	100 grams of rice, 100 grams of chicken breast, vegetable and 200 gr	28	100	20	737
22:00	1 protein shake (200 ml milk with 25 grams of protein powder)	28	11	1	165
Totals		223	410	49	2973

You've read this far and for me, it means that you're really interested in getting fit as soon as possible. Let me then introduce you to a book that help my clients realize their personal health and fitness goals which increased their confidence and their sense of well-being:

Click Here To Download

My hope for you is to succeed on your personal quest to be fit, sexy and healthy - and maintaining it that way! 

Wishing you success

Craig Ballantyne
Certified Turbulence Trainer – Men’s & Women’s Health Writer

Shocking Fat loss Tips

The Big Two are called. Eat less and exercise more. Most doctors have learned in their studies that a calorie is a calorie, and that therefore every pound goes through the mouth. Losing weight is according to this vision, 'eat-less-move-more. "

More than a sum calorie / off 
Although the entire health know that this approach is inadequate, that paradigm remains among healthcare staff stand tall. Therefore, the complex physiology and psychology of obesity are denied. Obesity is likely to be reduced to an individual behavioral problem that says' if you only have enough motivation and discipline to change your eating habits, you fall off it. "

There is also something to be said for that. Cognitive behavioral therapy and so-called motivational interviewing work well for certain patients. Employing a diet lifestyle lines can show excellent results in overweight patients.

The problem is that long does not work for everyone. The majority of overweight people can’t manage with cognitive behavioral therapy and a diet. The extremely obese patient of more than 130 kilos is finished when the surgeon has removed a piece of his stomach. Then He says: 'You see, you fall down because you eat less! "

Despite the successes of cognitive behavioral therapy, miracle diets and Bariatrics - the medical term for stomach reduction - is overweight more than the math calories in minus calories out. Overweight people are not as heavy as they are lazy and greedy and have no discipline. People are and remain too thick by a multitude of factors. Without being exhaustive, I see there is already a piece or 6 that have nothing to do with simply too much food and not take yourself in hand.

1. Sociology-psychological factors 
Obesity is not just one cause. It also does not have a number of causes. Obesity is the result of a complex of factors that influence each other. Traditionally, we think we are fat and too much of the wrong food. Why do we do that may well be a much more important topic. Not for nothing are held social psychological factors are increasingly responsible for the increase in the number of overweight people. Food is a cultural phenomenon. If everyone around you too much, too often and eat wrong, is it surprising that you're going to do it? The standard is not what is desired, but how society where you belong behaves. In such a context, an individual can only maintain the desired nutritional standards as he opposes what everyone does in his environment.

2. Psychological factors: coping 
Stress 'eat away' is a very effective way to deal with stress (coping). Emo-eaters can tell you all about it. Do not say that this form of coping does not exist or does not work, the large number of emo-eaters says enough. For them, eating an antidepressant; it suppresses the symptoms but not cure. Even the weight gain side effects are both 'treatments' in common.

Who takes away the comfort food, also should remember what he or she takes as a practitioner on his conscience.
There are patients who lose their fantastic as bingeing be contested. But so does their coping mechanism. The binges kept them going. Notorious is the high percentage of new alcoholics after a gastric bypass. As a former heavyweight hardly something to eat, some of them developed an alcohol addiction. Their need for coping moves from food to drink. Unfortunately, the problem of another care which often ends up outside the field of vision of the obesity practitioner.


3. Nutritional factors
The combination of saturated fat, free sugars and a pinch of salt, hot in the supermarket 'cookie'. Ingested in excess (which does more than 50 percent of the Dutch) which nutritional combination leads to fatty liver, increase in abdominal fat and ultimately to chronic diseases. Who in addition, adds to his menu still liquid sugars such as sucrose, glucose and fructose, speeds up the process considerably. Also do large sections of society in the form of products which are called soft drinks and fruit juice. For a patient with obesity dietitian or doctor can say, cookies and soft drinks are now banned. But when a large part of the Western diet consists of the combination then you can be sure the flow of new patients does not dry up. Your patient is, after all consumers and it can’t expect who eschew a diet is considered 'normal'. The combination of nutritional and sociology-psychological factors is making an obesogenic trap that consumers easy patients.

4. Biological factors 
Are we fat from overeating? Yes. But why do we eat so much? Even in our bodies, grabbing different mechanisms interact. Parts of the food center in the hypothalamus become affected by overweight and therefore set up to hyperglycemia (excessive appetite). This has led to obesity. Then enters a chicken / egg-mechanism in operation. The brains of overweight people appear to respond violently to the appetizing hormone Ghrelin. Slim people do not suffer from that. There also is extra that overweight people often have antibodies to the enzyme Ghrelin disable. Ghrelin so that even with a full stomach can still trumpeting his message: "You're hungry! So eat! "

In brain with MRI scans has been shown repeatedly that overweight people more interested react to the sight of food than lean people. Obesity leads to a reduced sensitivity to insulin and the hunger hormone leptin. Supposedly works leptin insensitivity overweight also in hand.

In short, if these findings are confirmed, then obesity alone seen biologically, a self-reinforcing disorder.

About fattening medication, I do not wish to dwell too much. I do want to emphasize that obesity leads to diabetes, but the treatment of diabetes with medication (except for misinform and some expensive new resources), in turn, to further overweight. In this way, the doctor holds his clientele up to standard.

5. Bacteriological factors macrobiotic
The science that studies and links to the intestinal flora our metabolism is still in its infancy, but a lot of new knowledge in a short time. Poop transplants to cure infections over the past year world news. Less known are the shit transplants in thick and thin mice. The fat mice fell off and the thin were thicker. People who in their youth had many antibiotics shown to have a greater chance of adult to thicken. Let's be clear: anyone who comes across, can be held responsible.

6. Geneticist factors
Children who were born shortly after having the hunger winter of 1944 at a later age more overweight and cardiovascular disease. Researchers concluded that their chromosomes are programmed differently by the malnutrition of their pregnant mother. Children of mothers who were very thick, his later unhealthier than children of lean mothers. This effect even appears to occur in children of the same mother. Women after a gastric bypass - and at least 30 kilos lighter - again became pregnant, had children who appeared healthy at age 11 than their older brother or sister.

These children are too fat by eating too much and too little discipline? Obviously not. The obesity of a mother during pregnancy programs the chromosomes of her children, making them more likely to be fat and are more likely to lifestyle diseases.

The solution was part of the problem
The Big Two - eat less and exercise more - no nonsense. They fully comply with the conservation of energy. But in practice, you have absolutely nothing to it, the principle also leads to stigmatization. Because, say the two, who do not fall off or become overweight, a greedy weakling who does not hold in the hand knows itself. Own fault thick hump so.
This view is so prevalent that patients themselves sometimes in my office despondent as failures without describing willpower. Who feels the pain that goes hidden behind it, understand how much harm the eat-less-move-more paradigm has done. Instead of a solution is the eat-less-move-more principle become part of the obesity problem.

Get rid of it 
Therefore away with this principle. Who is late to penetrate what is above, makes a discovery. While the physics of Newton make it clear that less food and more exercise are undoubtedly the solution for obesity, the social, psychological and biological context proves to be a much harsher reality. Losing weight by exercising more and eating less is the goal, not the means. The Newtonian of nutrition who think that eating fewer calories and burn more, there are the means, they have to learn to understand that the purpose that naturally results from the correct choice of resources. 

You've read this far and for me, it means that you're really interested in getting fit as soon as possible. Let me then introduce you to a book that help my clients realize their personal health and fitness goals which increased their confidence and their sense of well-being:

Click Here To Download

My hope for you is to succeed on your personal quest to be fit, sexy and healthy - and maintaining it that way! 

Wishing you success

Craig Ballantyne
Certified Turbulence Trainer – Men’s & Women’s Health Writer