Bodybuilding.com - Male 20 to 39 Muscle Building Video Guide
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Nutrition
BODY TRANSFORMATION PLAN: MALE - 20-39 - MUSCLE BUILDING
Chapter 3: Nutrition
Step 1: Watch The Video Guide
Step 2: Get the Plan Below
Step 3: Go To Next Chapter
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MUSCLE BUILDING
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Teen
20 to 39
Intro
Training
Nutrition
Supplements
Motivation
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Chapters:
Introduction
Training
Nutrition
Supplements
Motivation
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Over 40
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Female
Male 20-39 Muscle Building Nutrition Video Recap
If putting on lean mass was easy, you'd see a lot more hulking people walking
around. Putting on quality muscle requires consistency, dedication, and a lot
of nutrient dense food. Working hard in the gym is not enough; you must also
work hard in the kitchen.
Meal planning and preparation is essential for forging a muscular physique.
The old adage "you are what you eat", holds true when building lean muscle.
To pack on serious muscle, you need to consume more calories than you burn
throughout the day. Consuming healthy calories, eaten at the right frequency
is also crucial.
HOW MANY CALORIES SHOULD YOU CONSUME?
Weight:
Activity Level:
LBS | KILOS
3-5 times per week
Submit
Example Meals for Male 20-39 Muscle Building
The example meals below are based on a 3000 calories per day muscle building diet. You may need to
adjust the amounts of foods to meet your individual caloric needs.
MEAL 1
Oats
1.5 Cups Uncooked
Calories: 461
Fats: 7.5 Grams | Protein 19 Grams
Egg Whites
4 Eggs
Calories: 68
Fats: 0.2 Grams | Protein 14.4 Grams
|
Carbs 81 Grams
|
Carbs 0 Grams
2011/11/10 07:50 PM
Bodybuilding.com - Male 20 to 39 Muscle Building Video Guide
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Whole Eggs
2 Eggs
Calories: 147
Fats: 10 Grams | Protein 12.6 Grams
|
http://www.bodybuilding.com/guides/male-20to39-muscle-building/nutr...
Carbs 0.8 Grams
MEAL 2
Natural Peanut/Almond Butter
3 Tbs
Calories: 292
Fats: 24 Grams | Protein 12 Grams
100% Whole Wheat Bread
2 Slices
Calories: 260
Fats: 4 Grams | Protein 8 Grams
|
|
Carbs 9 Grams
Carbs 46 Grams
Banana
1 Large
Calories: 105
Fats: 0.4 Grams | Protein 1 Gram
|
Carbs 27 Grams
Lean Meat
4 Oz
Calories: 186
Fats: 4 Grams | Protein 35 Grams
|
Carbs 0 Grams
MEAL 3
Brown Rice
2 Cups Cooked
Fats: 3.6 Grams
|
Calories: 432
Protein 10 Grams
|
Broccoli
1 Cup
Calories: 55
Fats: 0.5 Grams | Protein 3 Grams
Olive Oil
0.5 Tbs
Calories: 60
Fats: 7 Grams | Protein 0 Grams
Carbs 90 Grams
|
|
Carbs 11 Grams
Carbs 0 Grams
MEAL 4
Salmon
4 Oz
Calories: 207
Fats: 12.3 Grams | Protein 22 Grams
Sweet Potato
12 Oz
Calories: 324
Fats: 0.7 Grams | Protein 7 Grams
|
|
Carbs 0 Grams
Carbs 75 Grams
MEAL 5: PRE-WORKOUT
Whey Protein
1 Serving
Calories: 110
Fats: 1 Gram | Protein 22 Grams
Oats
1 Cup Uncooked
Fats: 6 Grams |
|
Calories: 312
Protein 12 Grams
Carbs 1 Gram
|
Carbs 54 Grams
MEAL 6: POST-WORKOUT
Whey Protein
1 Serving
Calories: 110
Fats: 1 Gram | Protein 22 Grams
|
Carbs 1 Gram
Karbolyn
1 Serving
Calories: 120
Fats: 0 Grams | Protein 0 Grams
|
Carbs 30 Grams
Keys To Your Nutrition Success
More Calories, More Muscle
The most important aspect of adding mass regarding nutrition is having the right amount and right type of calories
each day. If you short yourself calories, you're shorting yourself on results. To add mass, you need to be
2011/11/10 07:50 PM
Bodybuilding.com - Male 20 to 39 Muscle Building Video Guide
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http://www.bodybuilding.com/guides/male-20to39-muscle-building/nutr...
consuming more calories than you're burning. It's difficult to pack in all of those muscle-building meals, but it's
definitely possible. For your best body, toss out the traditional notion of 3 meals a day. To build maximum mass,
you'll be eating every 2-3 hours, downing 5-6 quality meals throughout the day.
Constantly eating small, nutrient-rich meals will get your body primed for muscle growth and make it much easier
to take in the calories you need. Eating frequently also ramps up your metabolism, which helps keep you lean
while you're getting bigger. To eat every few hours, you'll need to be prepared. A small cooler is a must have:
bring one to school or work with a few meals. Stuff it with plastic containers, an ice pack, and a shaker bottle.
Control your environment-from here on out, you'll be preparing meals ahead of time. Taking time to make food for
the week will separate you from the countless individuals "trying" to get bigger but always looking the same. If you
don't prepare your food in advance, be prepared to fail.
Keep yourself on the right path by loading your desk or bag with portable fuel like trail mix, beef jerky, ready to
drink protein shakes, protein powder, and bars. Having these accessible throughout the day will ensure that your
muscles are constantly infused with mass-building nutrients.
( Expand All )
How Many Calories
Macros For Mass
Timing, Timing, Timing
Mass Gaining Adjustment
Water
Going Out
Final Word on Nutrition for Male 20-39 Muscle Building
While dedication and consistency are the goals, your passion to pursue this,
to really sink your teeth into everything ahead of you, will ultimately decide
your success. You've got the right tools for victory, now it's time to use them.
Be consistent, prep your meals, and grow like you've never thought possible.
ALMOST THERE: SUPPLEMENT YOUR PLAN!
Chapters:
Introduction
Training
Nutrition
Supplements
Motivation
Next Steps
Previous
Inform ation. Motiv ation. Supple m e ntation.
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2011/11/10 07:50 PM