Diet Plan To Build Muscle And Lose Fat At The Same Time

Building muscles is nowadays becoming fashionable among both men and women. People are very eager to build their muscles and at the same time lose their unwanted fat. To do both of these simultaneously, there are some diet plans and workouts which must be followed by the one willing to observe them to gain muscle mass and control weight. You can also increase this effect, and decrease the time it takes to achieve it using a simple supplement like this one that increases the amount of protein that the body can utilize (usually only 10-20%) while at the same time prioritizing fat as the main fuel source.

Diet plan to Build Muscle & Lose Fat:

This plan consists of a timetable, specific ingredients, and exact quantities which must be strictly followed to obtain the desired results.

Wake up early in the morning and by 8.00 am, have meal 1. Meal 1 should have 2 eggs, ½ cup oatmeal with ½ cup berries which are fresh, and 1 cup of fat-free milk. Eggs and milk are chosen because they have high protein content. Oatmeal is chosen because it is a slow-burning carbohydrate and will also provide energy. Berries will help the body cells recover from damage caused by stress, pollution, and other causes of oxidation.

Diet Plan To Build Muscle And Lose Fat At The Same Time

The next step is to drink a glassful of water by 9.30 am. This is because muscles are made up of 75% water. If there is even a hint of dehydration, it will greatly impact physical performance, which in turn will cloud your thinking.

The next meal should be at 11.30 am. The meal should be a salad which consists of 1 can of tuna, 2 cups salad (carrots, tomatoes, onions, or green lettuce), 1 tablespoon of olive oil, and 1 medium-sized orange. Tuna is chosen because it has high protein content, and green vegetables are rich in magnesium which is very important for muscle growth. Olive oil is a monounsaturated fat which increases HDL cholesterol – also known as “good cholesterol” – and reduces the amount of triglycerides. Oranges are rich in vitamin C and helps in lowering the lower body’s production of cortisol, the “stress hormone”. Again, by 12.45 pm, drink another glass of water.

Have meal 3 by 2 pm, which should be sandwich and should consist of 3 oz sliced chicken, 2 slices of whole grain bread, 1 tablespoon of mayonnaise, and some green lettuce, onions, and tomatoes. Chicken is chosen because it also has a high content of protein. Whole grains help in burning the carbohydrates. Again, by 3.15pm, drink a glass of water

By 4.30 pm, take meal 4, which consists of a shake. This shake consists of 1 scoop of protein powder, 1 cup of fat-free milk, 1 cup of berries which are fresh, and 1 tablespoon of olive oil. After preparing this shake, it should be refrigerated for some time to make it more palatable, and then consumed. By 5.30 pm, some workouts must be done in the gym. The workouts to be done should involve a few heavy lifts. Water should also be continuously drunk while working out in the gym. Then by 6.45 pm, again, have a shake with the same ingredients as mentioned above.

By 8.30 pm, meal 6 should be taken. This should consist of 3 oz of salmon – either grilled or poached; 1 baked sweet potato, 2 cups salad, and 1 tablespoon of olive oil. Salmon is chosen because it has two great beneficial nutrients, which are protein and polyunsaturated fats. The baked potato is rich in potassium, which helps in the growth of the muscles.

By 11 pm, have some snacks and then go to bed.

Follow this diet plan daily. It may sound difficult to observe, but sacrifice is always involved if you want to build muscle and lose fat in only a short period.

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