To Perfect Body

Learn how to plan your diet and nutrition for your fitness goals. Nutrition for muscle building, fat loss and health.

Stimulate your appetite for breakfast

  In the morning drink a small glass of orange or grapefruit juice. Cold appetizers such as refrigerated hard boiled eggs, celery, fruit and vegetables can also increase appetite. Deficiencies in B-vitamins are also causes of low appetite. Take a multi-vitamin in capsule or liquid form, tablets tend to not get broken down as well and much of the vitamin is wasted. Herbs such as Gentian root, Fennel seeds, Cardammon, Muira Puama and Rhodiola rosea also stimulate hunger.




Prime Your Body with Pre-Workout Meal

  Always eat a small pre-workout meal consisting of some low glycemic carbs and a quality protein. A good meal is a half cup of rolled oats and a scoop of whey protein and peanut butter with milk and a banana. This provides you with a sustained carb source to provide energy through your workout and a quality protein source to support muscle repair and growth. This is an ideal meal 1-1.5 hours pre-workout.

  If you have limited time before your training sessions eat easily digestible food such as: fruit, toast w/ peanut butter or jam, skim milk, Nutri-grain or granola bars, yogurt, cottage cheese, scrambled eggs, carnation instant breakfast. Your body will find the energy to support your training. If you eat nothing pre-training then the energy will come from the breakdown of muscle. The very same muscle you are trying to build bigger and stronger by training.
Don’t believe what you hear about training on an empty stomach to burn fat, this has been disproved repeatedly.


Eat More Calories


  The most important thing that cannot be emphasized enough is that you NEED TO EAT to gain weight. If you are not eating enough calories, you will NEVER gain weight, no matter what you do. In order to build new muscle, you must eat more calories than your body burns off creating what is called a caloric surplus. To gain mass, you should strive to eat at least 500 calories above your BMR every day. The extra calories will be used by your body to repair muscle tissue that is damaged during the heavy workouts, and to build new muscle.

  Make sure that your diet consists of nutrient dense foods. All calories are not created equal! In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 4,000 calories per day to gain weight, and you eat fast food each day, do you think you would gain muscle? Not likely. The majority of your weight would be fat. Why? Because fast food, like most processed junk food, contains empty, totally nutrition less calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.


Include a Different Protein at Each Meal

  You should include a different lean protein source at every meal. Your muscles need protein. You need a complete amino acid spectrum to repair, maintain and facilitate growth in muscles. Protein is also used in a host of other ways by the body, specifically by enzymes, blood and other cells. Adding protein at each meal will generally reduce the glycemic index of the meal. Focus on getting at least 1 gram of protein per pound of body weight.   So, if your weight is 175 lbs, try to eat at least 175 grams of protein per day. In the course of a day get protein sources from dairy and oatmeal or eggs with breakfast, chicken at another meal and then beef later in the day and fish with your last meal. Eggs are also a great late night snack. They contain a form of protein that breaks down slowly allowing the body to remain anabolic long into your sleep and the fats will give you a few extra calories.