The Best Bodybuilding Foods for Instant Weight Gain

The Best Bodybuilding Foods for Instant Weight Gain

Many bodybuilders forget proper diet when it comes to building muscle. In this article I want to introduce you to some important issues bodybuilding foods.

To build muscle, bodybuilders must:

Stimulate the growth of muscle mass with regular intensive training;
Eat enough protein to meet the needs of the body with amino acids, caused by intensive training;
Increase total calorie intake based on the increase of the intensity of the exercises, but should avoid excessive consumption will become fat;
Bring aerobic exercise level at least, not more than 30 minutes 4-5 times a week.
Here is the diet plan that you can follow or use as a base to create your own programs.

Since the movement should be gradual, the program consists of three levels in the following order:

Start feeding at Level I, before increasing muscle mass decreases. After crossing II;
If after three weeks of Tier think it is not gaining weight, after crossing II;
Stay level II, as you continue to gain weight. When the weight gain stops, go to level III;
If after three weeks on a diet of Level II is not gaining weight, and then spend the dietary level III.
Absorption of large amounts of food with lots of calories bodybuilding therefore not a good idea. The digestive system simply will not be able to cope with this amount of food. Therefore, in order to eat, you need to eat more often. I recommend eating more than three times a day for a more progressive distribution of calories.

Level I:

First breakfast:

2 boiled eggs, preferably, but will also make fried eggs, 100 grams of chicken or fish, (1 cup) milk 230 g, 1 slice of bread with butter (protein: about 52 g);

Second breakfast:

a bowl of oatmeal or other cereal, 230 g of juice or milk (protein: about 18 g);

Lunch:

150-200 g of either soup, 100 grams of meat, chicken or fish, 1-2 slices of black bread (protein: about 43 g);

Snack:

150 g cream cheese, 1 slice of bread (protein: about 17 g);

Dinner:

200 grams of meat, chicken or fish, baked potato with butter or sour cream, 100 g of salad, 1-2 pieces of black bread (protein: about 48 g).

Level II:

First breakfast:

3 eggs, cooked or not, 100 grams of meat, chicken, fish or cheese, 230 g (1 cup) milk 1-2 slices of black bread with butter (protein - approximately 60 g);

Second breakfast:

a plate of oats or other cereal, cake 230 g milk (protein: about 20 g);

Dinner:

200 grams of meat, poultry, fish or cheese (mix), two pieces of black bread, soup 200 g, 100 g of cooked peas, 1 banana (protein: about 71 grams);

Snack:

150 g cream cheese, 2 slices of bread (protein: about 20 g);

Dinner:

200 grams of meat, chicken or fish, baked or boiled potatoes, 100-120 g of vegetable salad (protein: about 59 g).

Level III

First breakfast:

4 eggs boiled, or otherwise, 230 g (1 cup) milk 1-2 slices of black bread with butter, fresh fruit 1 (protein: about 72 g);

Second breakfast:

100-150 g from any other cereal, 100 g of cheese (protein: about 23 g);

Lunch:

Soup 200 grams, 200 grams of meat, chicken or fish, two pieces of black bread with butter, 230 g of milk, fresh fruit (protein: 80 g);

Snack:

200 grams of cheese, raisins, cakes, 230-660 g of milk protein (about 60 grams).

Dinner:

200-400 grams of meat, poultry and fish (can be mixed), rice or potatoes, fresh vegetable salad, 230 g of milk, 1 fresh fruit (protein: about 110 g).

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