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With regarding to your training and gains needed, building muscle can be
Easier for some and a big challenge for others, however with simple
Possible life changes you can see better results.

Try and follow these tips and see how you get on.

1. Cut back on the amount of supplements you take more protein and carb meals will have a better benefit on the body. And protein powders are ok, however have no more than 2 per day, one with oats, fruit blended up as a Mid morning snack and the other post (after) training.

2. Try to consume a protein source every 3.5 hrs from breakfast till sleep
   Time. No more than 5 portions. Each portion should contain 35grams of
   Protein (thereabouts). Have carbs with each meal till you reach 4pm.
   The true calculation to put on sufficient muscle is to consume a gram of protein per 1lb of body weight, however I find with clients 5 portions of protein per day is more than adequate.

3. Drink plenty of water and cut back on caffeine during the day (this can dehydrate you and in turn make training suffer. However a small espresso can perk you up pre training.

4. Consume a protein and carbs meal about 40 mins prior to weight training, ideally a small portion of whole wheat pasta and small piece of chicken, or a tuna sandwich on granary.

5. Consume a protein shake immediately after training (within 30 mins after training). Doing this will slow down the breakdown of muscle tissue directly after training.

6. Consume a meal of carbs and protein within an hr after training too ideally chicken and brown rice or fish and sweet potato with a herb dressing etc.

7. 100g of cottage cheese or a glass of milk with a hard boiled egg, an hr before bedtime contains micellar casein, which helps with the prevention of muscle breakdown whilst asleep.

8. Supplements are great to use, however they are not food! And food is the best fuel for the body; protein powders are quickly digesting sources,
   Steer away from meal replacements and make a meal for yourself! For a beginner into bodybuilding just stick to no more than 2 shakes per day, if you’re looking to be leaner then go for a low carb high protein powder, if you’re looking to bulk up or gain sufficient muscle then a medium to high carb to protein powder would suit. Please note that certain powders carry too much sugar trace and often or not the cheaper the product the poorer the quality of protein.

9. For more intermediate to advanced bodybuilders then creatine, essential fats, micellar caisen, milk thistle (for the liver) would be more than sufficient, at my best I’ve been 98kg (over 15 stone) and 7% body fat and I’ve only stuck with the information given

Notes on above,

1. Refrain from eating too much protein, most people assume by eating a lot of protein it will aid you to gain sufficient muscle, too much protein will be moved out of the body as waste, and too much protein can cause body fat stores to increase.

2. By eating suitable low to medium complex GI carbs with protein between breakfast and no later than 5pm would help dramatically. Try to consume a small fist size of carbohydrate to a fist size of protein.

3. Some complex carbohydrates carry protein trace, higher protein carbohydrate sources are pulses, lentils, quinoa, oats etc.

4. The best sources of protein are; lean meats such as chicken, fish, pulses, lentils, quinoa, mushrooms, eggs, steak, lean chops, ham of the bone (not wafer), cheese, venison, game, cottage cheese.

5. Poor protein sources are; bacon with too much salt, sausages, baked beans, certain whey proteins.

6. Please, please don’t cut out fats; cook with unsalted organic butter instead of frying with fat, eating fat is crucial for bodybuilders, but healthy fats not pork scratching or a pack of crisps!

7. Live with this saying eat like a king in the day and like a pauper of a night time, I use this for carbohydrate meals, eating more between breakfast through to late afternoon and protein with veg of an evening.

Meal Plan for Lean Body Building / Sculpting

 

Breakfast	Mid Morn	Lunch	Mid Afternoon	Dinner	Evening	Snacks
Porridge oats with fruit, 2 eggs on granary toast	Protein Shake 35 – 45g Protein Low carbs	Whole meal pasta and chicken	Nuts, seeds or fruit	Pork Chop and broccoli, carrots and peas	Small portion of cottage cheese	Fruit, nuts, seeds, little chocolate green tea

 

Meal Plan Idea for bulking

 

Breakfast	Mid Morn	Lunch	Mid Afternoon	Dinner	Evening	Snacks
Porridge oats with summer fruits, with 2 -4 eggs scrambled on granary toast	Protein shake 45g protein 70g Carbs	Brown rice and chicken with mushrooms and peppers	Handful of nuts and seeds Or Smaller version of lunch	Steamed Green leafy veg and steamed cod	Cottage cheese with 1 egg, glass of milk.	Fruit, nuts, seeds

 

Terms

• It is important to consult a doctor prior to starting any diet id you have any health issues.
• This is a rough guide of what a few bodybuilding clients do as well as myself.
• I will take no responsibility for any problems caused by any advice given via this website.

 

Thank you for reading

 

Gavin Townsend

 

If you have any comments or queries do not hesitate to contact me via our online form.

 

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