Monday, July 25, 2022

The Fast Track Guide To Build Muscle For Beginners : Week 2

Food Inventory:

So, this week your cupboards should be stocked with less bad foods and more good, but you also might notice you run out of food quite fast eating more frequently and regimented right?

This week, go through your cupboards and look back on your list to what you ate in the previous week and be sure to adjust your next shopping list accordingly (more of a certain item, less of another, etc).

Meal Frequencies:

This week, keep eating the 3 solid meals a day, but try and include slightly more meats or proteins such as fish, cottage cheese, eggwhites, eggs and lean cuts of red meat in at least 1-2 of your meals.

Vegetables

Last week we focused on at least 1 serving of veggies, but this week I want you to get 2 serving of veggies with two of your solid meals. By the way, veggies don't have to be plain.

Most times, I steam my veggies for about 7 minutes, then I will coat them with some lemon juice or olive oil or apple cider vinegar and for those of you who like the basics, you can use low sodium salsa.

Protein Powder
:

Now it's time...time for the famous bodybuilder drink...the protein shake!

Last week you should have purchased a protein powder and depending on where you bought it, they should have included a shaker bottle. If you didn't get one, go and get one now because you will need it.

This week, I want you to have 1-2 scoops of protein powder between breakfast and lunch as a snack. Simply mix with water or very low fat milk if you can handle lactose and have about 2.5 hours apart from your breakfast.

This will bring your total daily meals up to 4. Try and include some mixed nuts as well if you can.



Macronutrient Split:

Focus on including one protein source, one carb source and one fat source in at least your breakfast.

Here is a quick list on which foods provide which sources of nutrients:

Protein
Carbs
Fat
Chicken
Brown rice
Olive Oil
Fish
Whole wheat pasta
Almongs
Beef
Whole wheat bread
Cashews
Turkey
Oatmeal
Walnuts

The other two meals can be the same as last week, or you can try to do this for all your meals but at the very least, you need to do it for 1 meal for week 2.

Caloric Intake:

For this particular article, I want you to focus on muscle building, so a caloric surplus is required but for now we will not worry about how much you need to eat. Simply including a slight increase every week through quality protein and healthy fats and just the act of eating healthier will be enough to get you gaining muscle and seeing a much improved physique.

Naturally, adding in the protein powder in meal 2 will give you an extra 100-200 calories each day and if added in nuts could give you an overall increase of 200-300 calories per day.

Food Preparation and Shopping:

Again, go shopping perhaps on the Sunday before the next week begins with your shopping list and stock up for the week.

Then I want you to prepare your food for 3 days in advance. That simply means, cooking enough chicken/meats to last you 3 days (any longer than that and the meat can spoil). Then store in a Tupperware container in the fridge so that each night you have access to cooked chicken without having to re-cook every night.
 

The Fast Track Guide To Build Muscle For Beginners : Week 2 The Fast Track Guide To Build Muscle For Beginners : Week 2 The Fast Track Guide To Build Muscle For Beginners : Week 2 The Fast Track Guide To Build Muscle For Beginners : Week 2 The Fast Track Guide To Build Muscle For Beginners : Week 2 The Fast Track Guide To Build Muscle For Beginners : Week 2


No comments: