Food plan in non training days

In non training day you must take care of your food plan too becouse its your way to recover well:

 

 

Muscles require rest days to grow, but you shouldn’t scarf down the quantity of carbohydrates you do on training days since the demand for carbs can fall considerably when you’re inactive. This is where people often get into trouble—they continue to maintain a high-carb intake on days they don’t hit the iron and aren’t burning through a lot of carbohydrates. The end result? A rise in unwanted bodyfat, especially around the lower back and midsection.

The basics of our lean-mass meal plan sum up what you’ve just learned. As far as portion size goes, the diet delivers a roughly equal amount of protein and carbs for most meals. You’ll eat six times per day to supply your body with critical nutrients, especially aminos, for driving muscle growth, and meal timing focuses around workouts and time of day. On training days, you get to eat more carbs overall (almost 2.5 grams per pound of bodyweight) and your post-workout meal is loaded with them—the meal plan on page 3 includes 177 grams of carbs after training. Try this at another time of day and it could lead to fat gain; here it will spur muscle growth.

You’ll get most of your carbohydrates early in the day (up to nearly 100 grams at breakfast), while your later meals are mostly protein. This gives your body the amino acids it requires and negates the carbs it doesn’t necessarily need at this time of day. Since insulin sensitivity tends to be lower later in the day, avoiding carbs helps to prevent fat gain. Protein intake stays the same on both days (almost 2 grams per pound of bodyweight, roughly 330 grams in our sample meal plan), so the drop in carbs also means a much-needed drop in calories. On workout days you need about 18-20 calories per pound of bodyweight, but on rest days you require only about 12-14 calories per pound. Swapping these days will spur muscle growth without seeing your midsection grow as well.

 

Here is some examples for meals on non training days :

Meal 1: 8 a.m.

- 10 egg whites
- 2 slices whole-grain toast w/ low-sugar jam
Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat

 

Meal 2: 11 a.m.

- 8 oz. chicken breast
- 1 small to medium potato
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

 

Meal 3: 1 p.m.

- Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

 

Meal 4: 3 p.m.

- 8 oz. turkey breast
- 1 cup brown rice
- 2 cups mixed vegetables
Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat

 

Meal 5: 6 p.m.

- 8 oz. ground beef (95% lean)
- 1 slice low-fat cheese
- 2 slices whole-grain bread
Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat

 

Meal 6: 9 p.m.

- 8 oz. chicken breast
- Medium green salad w/ fat-free dressing
Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat

Daily Totals: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat

 

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Food plan for mass gain

Building muscles Food plan :

 

 

many people asking about building muscles and they really train hard and they still didnt't build any muscles to build muscles there is a triangle between 3 important factors its must to blance between them these sides or this triangle is Train , Eat , Sleep you must take care of each side to gain muscles.

 

lets see food plan really can helps in gainging muscles.

 

Building muscle requires an increase in calories; that is, to gain weight you must eat more calories than you burn each day. But if you go overboard and eat too much, you’ll kick-start the fat-storing process. So the key is to eat just enough to facilitate the muscle-gaining process but not so much that you’ll add fat along with it.

One way to do this is by controlling portion sizes at mealtime. For most meals (not including postworkout), aim to get 40-60 grams of protein and 40-80 grams of carbs, depending on your size; bigger guys weighing more than, say, 225 pounds will shoot for the higher end. The meal plan on the following pages gives a guide to particular food portions that will get you to these gram targets. Dietary fat should be as low as possible, except for healthy fats (from nuts, olive oil, fatty fish), which can amount to 5-10 grams per meal.

 

 

Meal Timing :

 

Meal timing is the other key to staying lean while bulking up. When you eat not only supports mass gains but also plays a pivotal role in controlling bodyfat levels. If you’re trying to gain only quality mass, increase the size of your meals at breakfast and after training. These are the two times of day when muscles crave more calories and nutrients—at breakfast because you’re nutritionally depleted after a night’s sleep, and post-workout because the stressed muscles are in dire need of replenishment to jump-start the recovery process. Providing the body with what it can put to use during these windows facilitates optimum growth and keeps bodyfat levels down.

In short, smart growth—muscle sans bodyfat—is contingent on manipulating calorie intake. Yes, you have to eat more to gain mass, but when you eat more can determine whether you’ll gain fat or muscle. If you stick to a large breakfast and a substantial post-training meal and evenly divide your other meals into smaller portions, you can boost your total caloric intake, ensuring that those extra calories go to the muscles when they need them.

 

 

Here is some examples for meals on a training day :

 

Training day meals:

 

Meal 1: 8 a.m.

- 10 egg whites
- 1¼ cups oatmeal (dry measure) or 11⁄2 raisin bagels

- 8 oz. orange juice or 1 cup mixed fruit

Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat

 

Meal 2: 11 a.m.

- 8 oz. chicken breast
- 1 small to medium potato*

Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

 

Meal 3: 1 p.m.

- Whey protein shake (2 scoops)
- 6-8 rice cakes

Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat

 

Meal 4 (postworkout): 3 p.m.

- 8 oz. turkey breast
- 2-3 cups cooked pasta or white rice*
- 1 whole-grain roll**

Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat

 

Meal 5: 6 p.m.

- 8 oz. ground beef (95% lean)
- 1 slice low-fat cheese
- 2 slices whole-grain bread
- 1 piece fruit**

Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fa

 

Meal 6: 9 p.m.

- Whey protein shake (2 scoops)

Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

 

Daily Totals: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat

 

 

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20 Motivation photos

Lets do more motivation :

 

 

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Lets get some motivation

Motivation is very important to push yourself forward ... , so lets get some motivation

 

 

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Shoulders workout

Here is a shoulders workout :

Exercise 1 : Front Dumbbell Raise

                       3 sets of 10 reps

 

 

 

Exercise 2 : Side Lateral Raise

                    3 sets of 10 reps

 

 

 

Exercise 3 : Seated Bent-Over Rear Delt Raise

                    3 sets 10 reps

 

     

 

 

Exercise 4 : Standing Barbell Press Behind Neck

                    2 sets of 10, 8 reps

 

 

 

 

 

Exercise 5 : Cable Seated Lateral Raise

                    2 sets of 8 reps

 

 

 

 

Exercise 6 : Dumbbell Lying Rear Lateral Raise

                    2 sets of 8 reps

 

 

 

 

Exercise 7 : Upright Barbell Row

                    2 sets of 10 reps

 

 

 

 

Exercise 8 : Barbell Shrug

                    4 sets of 20, 15, 12, 10 reps

 

 

 

 

 

This is a program of Shoulder day workout

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Back workout

Here is back workout :

Exercise 1 : Barbell Deadlift

                    3 sets of 10, 8, 6 reps

 

 

Exercise 2 : Bent Over Barbell Row

                    4 sets of 12, 10, 8, 8 reps

 

Exercise 3 : Wide Grip Chin-Up (to back)

                    4 sets of 10 reps

 

 

 

 

 

Exercise 4 : Seated Cable Rows

                    2 sets of 10, 8 reps, 1 double drop set of 8, 6 reps

 

 

 

Exercise 5 : Lying T-Bar Row

                    3 sets of 12, 10, 8 reps

 

 

 

 

Exercise 6 : Wide-Grip Lat Pulldown (to front)

                    3 sets of 10, 8, 8 reps

 

 

 

 

 

This is a program of back day workout .

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