I am 20 years old, I have to build my muscle's. What should be my diet? Please advice.
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The most important nutrient of any muscle building diet plan is proteins. Proteins are rich in amino acids that can naturally be used as the building blocks of muscle protein. The recommended protein intake on daily basis is half a gram per pound of body weight, but experts say that in order to build up an athletic body, one need to take double that amount in their diet. It is also suggested that consuming at least 1 gram body weight will help on a daily basis. Novice trainers need to include at least 1.5 grams of protein as their body will respond most rapidly to training. Type of MealTimingsType of foods Breakfast7: 30 a. M.1 cup plain cooked oatmeal, 4 large whole eggs, large sliced banana, 1-3 g of HMB (Beta-hydroxy-beta-methylbutyrate) Mid morning Snack10: 00 a. M.3-4 slices turkey breast, 2-3 slices whole bread, mustard, lettuce, 2 low fat cheese, A fruit Lunch1: 00 p. M.2 cups pasta, 1 cup broccoli, 6 oz. Lean ground beef Midday Snack3: 00 p. M.2 slices whole wheat bread, � avocado, � can albacore tuna Pre- workout5: 00 p. M.2 slices whole wheat bread, 20 g protein shake (whey or whey/casein) with 3-5 g creatine, 1-3 g HMB, 3-5 g creatine Post- workout5: 30 p. M.20-40 g of protein shake (whey or whey/casein) with 3-5 g of creatine, 32 oz. Sports drink, 1-3 g HMB, 3-5 g creatine Dinner7: 30 p. M.8 oz. Chicken breast, 1 cup broccoli, baked sweet potato (large) Bedtime10: 30 p. M.1 cup low fat cottage cheese, 2-3 tbsp. Peanut butter, 1-3 g HMB.
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You lead ahealthy lifestyle and have regulsr balanced diet with protien fat and carbohydrates in moderation. Avoid fast junk foodgo for regular morning walk followed by free hand exercisethings will be ok but if you want to increase mass muscle body then you should consult a physical trainer. Who will guide you.
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