Let’s perform some basic mathematics, which many people just can’t get. There are 24-hours in the day, last time I checked. You probably train, if you’re using one of my programs, only 1 hour a day a few times a week, leaving many 23-24 hour stretches not working out. This means your muscles rely on what you put in your mouth during those times – or stays out – of your mouth.
So why don’t we talk about muscle-building nutrition more often? Over the next two days I’ll share some unique strategies to eat for big muscle, many which can be applied to fat loss, equally effectively.
These strategies are designed to blow you up into a walking-beast that guys want to be and girls want to be with. These strategies are not intended to make you “that guy” with his legs crossed trying to hid his gut when he’s sitting down. Everything is intended to maximize the muscle-to-fat ratio on your body.
1. Stick To Real Food
When you’re in doubt, stick to the foods your grandma and grandpa would have eaten. If that standard is too high, don’t eat any foods that your parents would not recognize as food. I still remember the look my Mom gave me when she found a tub of protein powder in her kitchen. “Why don’t you just make some eggs?” she said to me.
How do you know if it’s real food? It should only have one ingredient in it. How many ingredients does broccoli have it in? One. That is a real food. Fill your grocery cart with foods like lean beef, nuts, and vegetables, which contain nutrients that your muscles crave. Plus they supply a steadier release of amino acids and glucose that “fake food” that is packaged and found in the middle of the aisles of your local grocery store.
2. Get Creative and Get Cooking
Do you think you need to prepare every meal with a calculator in your hand plus a food scale? I hope not. I’ve never weighed my food in my life. I don’t even know where to buy a food scale. Any diet that requires more than basic measuring of ingredients is a diet that is too complicated and will ultimately fail.
I’ve found that it’s best to approach your diet with a relaxed attitude and not got bogged down by exact measurements of nutritional content. Make protein the starting point for each meal and snack – then surround it with a supporting cast of carbs and fat – it’s that simple.
This is my friend Dave Ruel 0ne-week out before his bodybuilding show next week. I’l be hanging out with Dave in a few weeks in Quebec and then Montreal. He’s the author of Anabolic Cooking – the best cookbook and nutrition guide for bodybuilding and fitness. Check out his website: http://NoNonsenseMuscleCooking.com
3. Hook Up With Some Fatty Fish
Show your muscles some love by treating them to some fatty fish such as arctic char, mackerel, rainbow trout, salmon and sardines 3-4 times per week. Fish is excellent post workout because their protein digests quicker than beef, poultry and pork. Since fatty fish is abundant in omega-3’s, which reduce inflammation, these hook ups can get you back in the power rack squatting heavy again. Fatty fish also contain a high amount of vitamin D, which improves muscle function and strength. Low vitamin D levels is linked to low testosterone levels, which can lead to fat gain.
4. Mingle With Different Colors
Sticking to the same colored food can get bland and boring. Your diet should consist of a variety of colors from fruits and vegetables to ensure a wide range of antioxidants, which help in muscle recovery and promote growth. Research studies show that a diet with a variety of fruits and vegetables prevents cell DNA damage, which can cause slower hypertrophy and initiate disease. Next time you do your groceries, include these foods: broccoli, carrots, cherries, kale, blueberries, kiwi and red bell peppers. These are the highest anti-oxidant rich foods in the produce section.
5. Get Your Game On
Find yourself some game meats like bison, elk, ostrich and venison, which have been the top quality muscle-building foods for a long time. They have a superior protein-to-fat ratio that results in lean muscle mass and they are mostly grass-fed with plenty of room to roam. Unfortunately, now our stores are filled with industry-raised cattle that lack of the same “beef” our game meat contains. Look for farmer markets that carry grass-fed beef.
6. Date A Cow Girl
If you can’t do that, visit your local farmer and become friends. That is just as good! A lot of farms are the best place to stock your fridge with muscle-building power foods such as eggs, meats, vegetables, which haven’t not been abused by pesticides and hormones. You can often get better deals buying locally, which means you don’t have to eat on the cheap. My good friend, Eric Wong, and I buy a grass-fed cow every few months and get it sliced it up for a few months worth of top quality feet, from a variety of cuts. I figure I save a few hundred bucks a year buying from a farmer instead of a grocery store.
7. Eat Two Breakfasts
If breakfast is more important than every meal in the day, why not have it twice? Nighttime is the most catabolic time for muscle growth and your liver glycogen is depleted while you sleep. To but the brakes on, wake up at 6 am and slam back a morning shake. Here’s one of my favorites: 1 banana, 1 cup of coffee (or 1 shot of espresso), 2 scoops of Chocolate Iso-Smooth from Blue Star Nutrition (use the coupon code “maximize” if you order to get a discount), and 1 table spoon of almond butter. This will get you revved up for you day and set the stage for a healthy day of eating. About 60-minutes later, follow up with a “real” breakfast consisting of whole food like scrambled eggs, organic bacon, slow-burning carbs like oatmeal or whole-grain toast for long-lasting energy.
Here’s a great breakfast recipe from Dave Ruel’s Anabolic Cooking recipe book:
Banana and Peanut Butter High Protein Muffins
Makes 1 Serving (3 Big Muffins)
•3/4 cup Oatmeal •1/4 cup of Oat Bran •1 tbsp of Whole Wheat Flour •6 Egg Whites •1/2 scoop (15g) of Vanilla Protein Powder •1/4 teaspoon of Baking Soda •1 teaspoon of Splenda •1 tbsp of Natural Peanut Butter •1 big Banana •1/2 teaspoon of Vanilla Extracts •1/2 teaspoon of Banana Extracts
1. In a blender, mix all the ingredients (except for the banana). Blend until the mix gets thick.
2. Cut the Banana in thin slices or cubes. Add the banana to the mix and stir (with a spoon or a spatula)
3. Poor the mix in a muffin cooking pan, and cook at 350 degrees F. until cooked (About 30 minutes).
Quick Tip: You can cook a big batch and freeze the muffins. Then just microwave the muffins when needed…
• • • •
(Per Serving – 3 Big Muffins)
Calories: 569 Protein: 51g Carbohydrates: 53g Fat: 14g
If you have any nutrition questions, post them below. Let me know what your favorite nutrition strategy for more muscle was. Talk soon
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