This Simple High Protein Diet is Guaranteed to Help You Build Muscle and Get Ripped a Lot Faster!
Nutrition can be a complex thing. You can bog down in a mass of technical detail. This isn’t necessary. I’ll keep it as simple as possible so you can actually apply the principles in your training.
You should already be exercising correctly, so we’ll confine ourselves to diet in this blog post. The diet we’ll be talking about is the high protein diet for building muscle.
There’s been a lot of talk from medical authorities on the value of the protein diet, but, for the average lifter, there’s two major difficulties with their advice. First of all is the fact that the advice is aimed generally at people who never lift anything heavier than a ham sandwich and couldn’t care less about building muscle.
The amount of protein usually recommended by nutritionists is too low to force big muscle gains. Most of the diets are based on about one-half a gram of protein per pound of body weight per day. There’s nothing wrong with this amount. It’ll build brimming health, and you might even end up looking like Brad Pitt. But you’ve got to consume one heck of a lot more protein than that if you want to end up looking more like Dwayne “The Rock” Johnson.
If you want 19” arms and all that goes with them, then remember this – a high protein, muscle building diet for weight trainees should contain about one and one-half to two grams of first class protein per pound of body weight per day, based on what you want to weigh. For example: If you want to weigh 200lbs., then eat from 300 to 400 grams of protein per day.
The second major difficulty with most diet advice is that it’s too complicated. if you tried to calculate the exact amount of protein in everything you ate, you’d be ready for the laughing academy in about two weeks.
The practical way is to average out the protein content in the main sources of first class protein only. Bring these to round numbers, and you can remember it with no trouble at all. Get your daily requirements from these sources. Then if you pick up a few more grams in the rest of the stuff you eat, figure it as a bonus and don’t worry about it.
You’ll have trouble eating enough regular food to get in that much protein. That means a protein supplement is a must. The best way I know is adding your favorite brand to the “Get Big Drink”. It’s based on a good protein supplement added with milk and made to your own personal taste, and can contain from fifteen to twenty grams of the best protein per eight ounce glass. Take it, or something very much like it, every day if you’re serious about building up.
Without sufficient protein, the body cannot repair and regenerate itself, much less enlarge its muscular content. It stands, therefore, as a cardinal rule of weight training, that if you want to enlarge your muscular bulk, you must provide the body with ample amounts of the vital nutrient.
First of all, you can as a rough guide eat all you can of anything that’s a direct or indirect animal product. I mean meat, fish, fowl, eggs, cheese, and milk or anything made with it. Now write this down. It’s the approximate protein count in round numbers in the foods I mentioned. It’s not down to the last decimal point, but that doesn’t matter. it’s close enough for practical purposes.
|
Protein
|
|
| Food |
Grams
|
| Beef, 1 lb. (lean steak, roast, etc.) |
90
|
| Pork, 1 lb. (ham, chops, ect.) |
90
|
| Lamb, 1 lb. |
90
|
| Veal, 1 lb. |
90
|
| Organ meats, 1 lb. (liver, kidney, ect.) |
70
|
| Fowl, 1 lb. |
100
|
| Fish, 1 lb. |
80
|
| Shell fish, 1 lb. (crab, clam, ect.) |
70
|
| Cheese, 1 lb. |
100
|
| Eggs, each |
6
|
| Milk, 1 qt. (liquid, whole) |
30
|
| Milk powder, 1tbs. (dry, skimmed) |
3
|
| Get Big Drink, 8 oz. |
15
|
While there’s protein in other foods, nobody’s going to memorize the protein content in all food, and you can’t be taking a note book and slide rule to every meal. Just calculate your daily protein intake from the list, and if you can get some extra protein in the other stuff you eat, so much the better.
Let’s keep it simple. As simple as possible anyway. Strive to get about one and one-half to two grams of protein per pound of body weight per day, based on what you want to weigh. If you want to weigh 200, then figure on about 300 to 400 grams a day.
Now, this is based on six meals a day. You eat your regular three meals and have a snack in between and at bedtime. That way you keep first class protein in your system all the time, you’ll assimilate it better and you won’t stretch your guts too much. Now, here’s a sample menu to show you what I mean. You don’t need to stick to it exactly, but it’ll give you a rough idea.
|
Protein
|
|
| Breakfast |
Grams
|
| Juice | |
| Ham (1/4 lb.) |
22
|
| Eggs (3) |
18
|
| Glass “Get Big Drink” |
15
|
| Mid-morning | |
| Cottage cheese (1/4 lb.) |
25
|
| Fruit | |
| Glass “Get Big Drink” |
15
|
| Lunch | |
| Canned tuna (6 oz.) |
30
|
| Cottage cheese (1/4 lb.) |
25
|
| Salad | |
| Glass “Get Big Drink” |
15
|
| Mid-afternoon | |
| Cheese sandwich (2 oz. cheese) |
10
|
| Glass “Get Big Drink” |
15
|
| Dinner | |
| Steak (1 lb.) |
90
|
| Cooked vegetable | |
| Salad | |
| Glass “Get Big Drink” |
15
|
| Dessert | |
| Bedtime | |
| Eggs (2) |
12
|
| Cottage cheese (1/4 lb.) |
25
|
| Glass “Get Big Drink” |
15
|
| Total Protein |
347
|
Remember, the two basic essentials for building muscles are exercise and diet. Each of them represents approximately half the tools you need to transform yourself into a Hercules. You can get some results with either one of them. You can develop a little muscle with exercise alone, and you can get ripped with diet alone, but this half-way application only restricts your eventual progress.
Diet and exercise used together, as they’re supposed to be, will positively double your gains. They’re the combination that will blast you ahead to the kind of strength and muscular development you really want.
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Posted by: Mike Buckinson
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The only rule: RESPECT THIS HOUSE! Postings that contain abusive language and/or personal attacks will be cheerfully VAPORIZED. One cross word and “POOF!” your well-thought-out post will be gone in a puff of smoke. - Mike Buckinson
hello again mike,just started the that sample diet you put on the blog and see how i get on.im also taking a couple of whey protein shakes aswell.on some of the blogs you put up you’re doing deads,bicep curls,pull-ups, forearm curls ect..just wondering should i be starting to add these in to my training routine or else when is it time to start these…the blogs your sending are really good and im lookin forward to reading lots more,keep them coming man, cheers.