Monday, July 25, 2022

The Fast Track Guide To Build Muscle For Beginners : Week 1

The Fast Track Guide To Build Muscle For Beginners : Week 1

Food Inventory:

This week I want you to go through your cupboards and fridge and start to weed out all the bad food that you are positive will not have good affects on your results. You can keep a few as a reward at the end of each week, but generally, whatever is in your cupboards or fridge, you will eat eventually. Don't make it harder that it already will be.

Meal Frequencies:

If you have not already, I want you to make every effort to have 3 solid meals a day for breakfast, lunch and supper, spaced out by about 5 hours. Yes you will need to eat 6, but for now we will work up to it.


I know, I know, I probably sound like your mother...but you have to eat your vegetables.

Veggies are filled with vitamins, nutrients and minerals and believe it or not, they are just as powerful at helping you build muscle as chicken and egg whites are!

This week, be sure to consume at least 1 serving of fresh vegetables (not canned which is loaded with harmful preservatives and salt). I would include this in your supper if you only have one.

Protein Powder:

Go online or find a store near you and order yourself a good protein powder.

The idea is next week, when you add in more meals, we will be substituting whole food for some powdered protein to make it easier to eat and to digest.

Make sure the protein powder is primarily proteins. Do not get a weight gainer or something loaded with fats and carbs.

Look for a protein powder that has about 20-25 grams of protein per scoop, 2-5 grams of carbs and 1-3 grams of fat. That is ideal for this purpose.

Order it or buy it now, so that you have it for next week.

Macronutrient Split:

A macronutrient split is the amount of carbs, fats and proteins that will make up your caloric and food intake. We will figure out the best one in week 2 but for now, just stick to eating 3 meals a day and try to eat a variety of foods and never eat just one thing alone (such as eating a big plate of pasta without meat or veggies).

Caloric Intake:

You will eventually need to calculate your calories, but for week 1, I want you to simply record how much you have eaten of each type of food.

Then at the end of the week, be sure to take an inventory of approximately how much you ate over that week and determine how many calories you are taking in.

Food Preparation and Shopping:

At the beginning of every week, make a list of foods you need to get (healthy choices of course) and go to your grocery store and stock up for the week. Avoid shopping throughout the week by getting everything you need for the entire week.

Also, make an effort to prepare your next day meals the night before and pack in Tupperware so that you have them ready to eat. Also set your watch to eat every 5 hours for 3 times throughout the day. 

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