If you are in reasonably good shape and just need a bulking meal plan bodybuilding to further hone your physique, here is what you need to eat.
Rather than calculate how many calories to bulk, you just need to follow this guideline and watch as your muscles increase.
Even if you don’t take any bulk up supplements there should be significant improvements in your physique.
Breakfast: cantaloupe 1/2 small/medium and whey protein 1 scoop. An hour after your breakfast, have some cooked oatmeal 1 cup and 1/4 cup fat-free cheddar cheese), 2 slices of low fat ham and 2 large.
Breakfast Snacks: your bulking snacks in the morning should consist of half a cup of blueberries with Greek yogurt 4 oz.
Lunch: your bodybuilding bulking meal plan for lunch is as follows: 1 tbsp. each of balsamic vinegar and olive oil, 2 cups of mixed greens with spinach, whole wheat hamburger bun and 4 oz. lean ground beef.
Midday Snack: high calorie foods for bulking must be included, so have some canned chicken breast 3 oz., 1 tbsp. of light mayonnaise and 5 whole wheat crackers.
Dinner: some good and healthy bulking foods for dinner are 1 TBSP each of olive oil and balsamic vinegar, 2 cups of mixed greens with spinach, chopped broccoli 1 cu and chicken breast 6 oz.
Night Time Snack: you can add some protein intake for bulking as well as 2 tbsp. of salsa and cottage cheese 3/4 cup.
Aside from the meal options given above, there are other ways to vary the food you eat.
For breakfast you can have a scoop of whey protein and an orange.
After 2 or 3 hours you should eat at least a couple of large eggs, a tbsp. of maple syrup, whole grain waffle and a couple more egg whites (scrambled).
For your morning snack have some whey protein 1 scoop and half a cup of wheat germ.
For your lunch you can eat some a couple of slices of Ezekiel bread (prepare a turkey sandwich).
For your midday snack have some low fat cottage cheese (half a cup) and ¼ cup of sliced pineapples.
For dinner you can eat mixed greens and a cup of broccoli as well as 6 oz. Tilapia and a tbsp. of balsamic vinegar and olive oil
For night time snacks you can have a tablespoon of peanut butter, some walnuts and a scoop of casein protein.
This clean bulk diet meal plan is flexible so feel free to add some more fruits and protein rich foods to your diet.
In addition you may want to consumer more of these:
Spinach:
Green vegetables are always good for you and most especially spinach when you’re trying to build muscles because of the amino acid glutamine.
With the glutamine in spinach, your body has an easier time building muscles. Furthermore spinach also increases your endurance.
Apples:
Apples don’t just keep the dentist away as its polyphenols increase your muscles’ strength.
At the same time it also prevents fatigue, allowing you to train for longer periods of time.
Polyphenols also speed up the burning of fat as well, which is why eating an apple prior to working out is a good idea.
Greek Yogurt:
We have mentioned yogurt as one of the foods in our nutrition guide here, but just to makes it clear, we are referring to Greek yogurt and not the sweetened stuff you often see in groceries.
Regular yogurt has 16 g carbs and 16 g protein per cup, whereas Greek yogurt has 20 g of protein and 9 g of carbs per cup, which is a better balance for muscle building. Greek yogurt is also rich in casein protein.
Ezekiel Bread:
Ezekiel bread is comprised of whole grains that have been organically sprouted. Since it is made from legumes and grains, the bread is 100% protein and has the 9 amino acids your body needs to stimulate muscle growth.
Wheat Germ:
Wheat germ is rich in B vitamins, potassium, selenium, iron and zinc. It is also filled with glutamine, arginine, BCAAs, protein and fiber, all the good stuff you need for enhanced muscle growth.
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