diet plan for weight loss and build muscle
Answers
diet plans:
Eat a high-protein breakfast. ...
Avoid sugary drinks and fruit juice. ...
Drink water a half hour before meals. ...
Choose weight loss-friendly foods (see list). ...
Eat soluble fiber. ...
Drink coffee or tea. ...
Eat mostly whole, unprocessed foods. ...
Eat your food slowly.
Build muscle:
Protein Requirements
Following NSCA recommendations for muscle gains, your protein needs when following a muscle building diet plan are:
Consume 1.5 to 2.0 grams of protein per kilogram of body weight (0.68 to 0.91 grams of protein per pound of body weight) per day.
Eat protein frequently throughout the day.
Consume protein before and immediately after strength training workouts.
muscle building diet planTherefore, if you weigh 150 pounds and want to bulk up, aim to eat at least 102 to 137 grams of protein each day.
The protein content of some of your favorite foods, provided by the Academy of Nutrition and Dietetics and the U.S. Department of Agriculture (USDA) Food Composition Database, are:
3 ounces of baked chicken (skinless): 26 grams
1/3 cup of whey protein powder: 25 grams
3 ounces of very lean beef: 24 grams
3 ounces of fish (salmon or tuna): 21 grams
1 container of nonfat Greek yogurt: 15 grams
1/2 cup of low-fat cottage cheese: 14 grams
2 large eggs: 12 grams
3 ounces of firm tofu: 8 – 10 grams
1 cup of cooked green peas: 9 grams
1 cup of cooked quinoa: 8 grams
1 cup of low-fat milk: 8 grams
2 tablespoons of peanut butter: 8 grams
1 reduced-fat cheese stick: 6 grams
Carbohydrate Needs
You don’t have to worry about following low-carb meal plans when you’re trying to gain lean muscle mass, but make sure to choose carbs wisely.
various nuts muscle building diet planAim to get about 40 to 55 percent of your daily calories from carbs, or 3 to 5 grams of carbs per kilogram of body weight daily during a strength training program for weight gain, suggests the National Strength and Conditioning Association.
This equates to eating 1.4 to 2.3 grams of carbs per pound of body weight each day.
Therefore, if you weigh 150 pounds, aim to consume about 210 to 345 grams of carbs (or more as needed) daily.
Choose healthy, carb-rich foods, such as:
Whole grains (quinoa, brown rice, wild rice, whole-grain pasta, and oatmeal)
Fruits
Vegetables (especially, corn, peas, sweet potatoes, dried beans, and other legumes)
Milk and milk products
Nuts and seeds
The University of Michigan provides a comprehensive list of the carbohydrates content of some of your favorite foods. Examples include:
1 10-ounce baked sweet potato: 60 grams
1 cup of cooked rice: 45 grams
1 cup of cooked whole-grain pasta: 45 grams
1 cup of cooked beans/legumes: 30 grams
1 cup of cooked corn: 30 grams
1 cup of cooked peas: 30 grams
1 cup of cooked oatmeal: 20 grams
1 piece of fruit: 15 grams
1 cup of milk: 15 grams