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Build Lean Muscle - Eat To Get Huge Muscles - Bodybuilding Gear

In order to build lean muscle, you need to eat clean foods in the right proportions such as CARBOHYDRATES, PROTEINS & FATS

One gram of CARBOHYDRATE = 4 calories

- Brown rice
- "Starchy" vegetables such as corn, carrots, and peas.
- "Cruciferous" vegetables (which are mostly green vegetables) such as broccoli, spinach, green beans, romaine lettuce, and peppers.
- Certain fruits such as bananas. Be careful as many fruits have fruit sugars and therefore actually become classified as "simple carbohydrates", although they are still better for you than most "simple carbs" such as ice cream, cookies, and sugary snacks.
- Sweet potatoes/yams.
- Grains such as barley.
- Foods with a good amount of fiber in them such as beans, berries, and lentils.
- If you must use a sweetener, consider using honey or another natural sweetener.

One gram of PROTEIN = 4 calories

- Lean red meat
- Eggs
- Egg whites
- Cheeses (be aware of the fat contents)
- Milk (if you can tolerate it)
- Cottage cheese
- Chicken breasts and other lean parts of the chicken
- Lean turkey
- Fish
- Amino Acids such as Branched Chain Amino Acid tablets
- Complete protein powders
- Other lean meats such as buffalo

One gram of FAT = 9 calories

In the spirit of keeping things simple, categorize fats into "healthy fats" (unsaturated) and "unhealthy fats" (saturated and partially hydrogenated)

Unsaturated Fats:
- Fats found in lean cuts of poultry, beef, skinless chicken, lean turkey, lean beef.
- Fats found in fish, salmon, tuna.
- (These are often referred to as the Omega-3 and Omega-6 "Fatty Acids")
- Fats found in nuts and seeds (non-roasted)
- Flax Seed Oil
- Olive Oil
- Oils derived from natural nuts and seeds such as walnut oil
(Please note that you should have medical clearance to use supplemental oils as you may have an allergic reaction to them)

Saturated Fats (Natural Ones):
- Butter
- Fats found in "fatter" cuts of meat
- Coconut Oil
- Pork products (non-processed)

Saturated Fats (Man-Made Ones):
- Margarine
- Foods with partially-hydrogenated fats/oils
- Processed lunch meats

It is okay to have some saturated fats, but attempt to eat any saturated fats from the natural sources (such as butter or coconut oil).
Stay away from the man-made fats as much as possible. The majority of your fats should be unsaturated, unless your physician instructs you to do otherwise.
[ bodybuilding.com ] Trying to build some lean muscle mass, decrease your body fat or simply trying to get some serious huge muscles?
Sometimes it's easy to see it all on paper and think, well, that's easy enough, but when the time actually comes to preparing each meal throughout the day, it can get overwhelming and most of the time fitness buffs (or wanna-be's) fall off the deep end when trying to accomplish eating right.
Nutrition will consist of more than half of your end results, so take it serious.

Here are some common questions & answers you should make note of:

- Is it ok to have beer and alcohol once a week?
- Yes, (to a minimum) but if you're stuck at a plateau or training for a competition, this may be the reasoning why you're not getting those results and would be best to stay clear of beer/alcohol at these important times, so keep that in mind.

- How to grow muscle?
- Whether you're trying to build lean muscle mass or want to learn how to get huge, weight training works the same in which it damages your muscle fibers... in a good way. Muscles repair themselves by binding back together after they're damaged, which ultimately makes more muscle cells. Add the right amount of carbohydrates, protein and fat into your diet and you've got some serious muscle growth going on.

- Should I only stick with cardio workouts and NO weight lifting if I'm female, because I don't want to get HUGE?
- Weight training boosts metabolism and increases lean muscle mass, so if your looking for those 2 things...which you more than likely are, stick with weight training and/or hire a certified personal trainer to guide you through your workouts...you'll be very pleased.

- What are the best times to eat during a normal day?
- Eat about every 2.5 - 3 hours - whether it's a handful of almonds or some cottage cheese. To answer your question, right AFTER your weight training workout is the best & most important time to re-fuel your body and muscles. Make sure to eat something prior to your workout as well so your body has the energy to pump out the best workout ever.
Your mind-set should be that each new workout should be better than the previous one.