-Never miss breakfast, if you wonder why you arent gaining muscle or even losing fat for that matter, either way look at breakfast as a start. I mean think about it, you have been fasting all night while you slept, without one single nutrient, so when you get up "BREAK-the-FAST" I cant say it any better. Of course if you train in the morning skip breakfast, and train, but dont forget the shake after wards.
-Eat 5-6 meals a day, and NO you dont have to make a bunch of crazy meals to have all day, the way I do it is eat a meal drink a meal etc...keep in mind that I do count my post workout shake too so dont forget that one.
-Most of your carbohydrates should be from complex sources, I will list those later. BUT Keep in mind that directly after a workout you DO need SUGAR, YES SUGAR, it will help your body absorb proteins better and it will help replace the glycogen (energy stores) in the muscles one hell of alot faster. you like being sore? Then fine, skip it and you can keep all the soreness to yourself. I will list simple or sugary carbs below.
-Take in at least 75% of your bodyweight in protein, some say to eat your bodyweight in protein, and I used to say the same thing, but think about it, your bodyweight is based on a combonation of things added together, bones, muscle, fat, water, and of course your organs. The goal is to keep muscle, so you should be eating for the muscle you have.
-Always remember the calories in each nutrient, Carbs/Protein = 4cal per gram (gm), Fats = 9cal per gram (gm) and Alcohol = 7cal per gram (gm)
-Last thing but really important is something that bugs the hell outta me. Please for your own good, have a protein shake with some sugary carbs right after the gym. There is a 45min window of opportunity to do this, its the best absorbtion you can ask for from your body so dont screw it up! This can make or break your training results!! DONT do what most people do and "plan" on taking a shake, meanwhile they leave the gym, get caught up with friends, work or their cell phones and before they know it, they end up not having one all together as they rush off to McDonalds or Taco bell. Been there done that, and it doesnt work.
List of Foods to shop for that are healthy and okay to eat, WELL IF YA WANNA SEE RESULTS that is...
Complex Carbohydrates:
fiberous veggie carbs
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion
Complex
Baked potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Pasta
Oatmeal
Barley
Beans
Kidney beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Whole-wheat Tortilla
Whole grains
Simple Carbs (sugary)ONLY TO BE EATEN after a workout:
Honey, sugar and refined foods such as white bread and white rice - typical simple carbs - are digested quickly and easily. The resulting insulin spike is a double edged sword, however. After training, it can prevent muscle catabolism while promoting anabolism. If you have not been working out, the intake of simple carbs can stimulate fat storage. (quoted by:Chris Aceto)
Good proteins:
Chicken breast
Turkey breast
Lean ground turkey
Swordfish
Orange roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Wild-game meat
Good Fats:
Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil
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