Sample Training Diet

This is a sample training diet. If you're lifting heavy weights and want to gain more lean muscle mass tissue, this is an example of how to eat.

Remember the more ''clean'' your diet is (without sauces, fried food, fats, condiments etc) the quicker and more effective results in the change and shape of your body and muscular definition. A basic guideline on your protein intake is to take 1 gram of protein to every 1/2 lbs of of body weight depending on your frequency and intensity of weight training on that day. Any portion of protein should be roughly 6-8 ounces if you're eating meat as your protein intake.

There is a lot of controversial ideas regarding carbohydrate intake with reference to creating muscle mass and dropping body fat etc. Eliminating the carbs from your bodybuilding diet is not the best way to go about losing body fat. While such a drastic measure initially brings about some results in the way of less water retention and a sudden drop in weight, the body immediately puts itself into an emergency state and thus begins to take measures in order to lower its metabolic rate. Therefore, when you increase your carb intake again, it is much easier to put the weight on a lot faster. Remember you still need to eat carbohydrates for energy especially on the days when you are training harder.

I recommend you eat a good ratio of 1 - 1.5 grams of carbohydrates per gram of protein in all your regular meals and 2-3 grams of carbohydrates per gram of protein in your post workout meals. Choose carbs which are ideally complex carbohydrates. Complex carbohydrates are found in whole foods like brown rice, potatoes, whole grain cereal and oatmeal. Complex carbohydrates should make up the bulk of your daily calorie intake because they form muscle glycogen, the long lasting fuel that your body needs to train hard. Complex carbohydrates are slow burning which means you get longer lasting energy. They also help keep your blood sugar levels constant, this reduces fat storage and fatigue.

The kind of fats you should consume should be ''essential fatty acids''. However, you don't want to increase your intake of saturated fats. Saturated fats are what cause disease and coronary problems. Though you will always have some saturated fats in your diet, your main focus should be to increase your intake of Essential Fatty Acids (EFAs). EFAs are unsaturated fats that are necessary for thousands of biological functions throughout the body. Because they cannot be manufactured by the body, they must be provided by your diet. These fatty acids not only help increase testosterone production, but they also aid in the prevention of muscle breakdown and assist in hormone production. To get your recommended amount of EFA's, I recommend supplementing your diet with either Udo's Perfect Oil Blend (which combines omega- and omega-6), or Cold-Pressed Flaxseed oil (which is mostly omega-3).