Whether are you getting enough nutrition for your body while trying to build up muscle mass can literally "make or break you". I personally follow a very strict and well-balanced diet plans while building muscle mass. Even till these days, in order to maintain the amount of muscle mass I have built up for years, I am very particular about what I eat. Most people will do best on a diet consisting of 40% carbohydrates, 40% proteins and 20% fats, but if you are a hardgainer (hard to gain weight type), then you will benefit most from a diet consisting of 50% carbs, 25 % proteins and 25% good fats. Here's an example of a diet plan which you can follow to help give you enough energy, nutrition and protein to properly recover and build more muscle mass. In these plans, I have included the kind of supplements I am taking too for your reference. Meal #1 (8 AM) 1-2 cups of cornflakes or cereals mixed with low fat milk 1 banana or any fruit 1 cup of egg beaters Supplements: Multiple Vitamin/Mineral 1 tsp of Glutamine Meal #2 (1030 AM) Low Sugar Weight Gainer such as mixed with 14 ounces of low fat milk or Meal Replacement Powder with complex carbohydrates such as Lean Mass Complex mixed with 1 Tablespoon of Flax Oil or Natural Peanut Butter. 1 Piece of Fruit Meal #3 (13 Noon) 1-2 cup of brown rice, or medium sized baked potato, or yam 2 cups of green beans, broccoli or any other desired vegetable 5-7ounces of chicken, turkey, or lean fish Meal #4 (3 PM) Same as Meal 2 Meal #5 (5:30 PM) 1-1/2 cup of brown rice, or basmati rice, or potatoes 2 cups of green beans, broccoli or any other desired vegetable 6-8 ounces of chicken, turkey, or lean fish Pre-Workout Boosting Supplements (6:30 PM) 1 tsp of Creatine 1 tablet of 200 mg Caffeine (optional) Weight Train (7 PM-8 PM) Post Workout Supplements (8 PM) Have as soon as done w/ workout 1 scoop of whey protein 1 tsp Creatine 1 tsp Glutamine 2 grams of Vitamin C Meal #6 (8:30 PM) 1 piece of fruits and oat biscuits 2 scoops of whey isolate Meal #7 (10:30 PM) 2 scoops of whey protein or preferred slow released protein mixed with 3 scoops of complex carbohydrate powder such as carb component Supplements: 1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding) 1 tsp of Glutamine ZMA On non-workout days, replace the post workout meal for a solid meal consisting of chicken, 1 cup of brown rice and brocolli or any other lean protein source, complex carb source and green vegetables. For Meal 7, eliminate the use of the carb component and just replace with a piece of fruit.
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