{"id":1263,"date":"2014-01-01T18:40:21","date_gmt":"2014-01-01T18:40:21","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=1263"},"modified":"2021-10-11T10:29:17","modified_gmt":"2021-10-11T10:29:17","slug":"muscle-building-bodybuilding-diet","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/diet-plans\/muscle-building-bodybuilding-diet\/","title":{"rendered":"Muscle Building \/ Bodybuilding Diet"},"content":{"rendered":"

Muscle Building Diet<\/strong>
\nThis diet is a happy medium between convenience and nutrition.
\nIdeally it would be wheat and dairy free and every meal would be from proper food instead of protein drinks.<\/p>\n

Diet at your own risk<\/span><\/p>\n

8am
\n<\/strong>Whey protein drink in water
\n2 cups of porridge oats*
\n1 cup of ground almonds
\nHandful of sesame seeds
\nteaspoon of raw or manuka honey<\/p>\n

*this is a lot of oats. It’s easier to consume if you make overnight oats – just leave the oats in the milk overnight in the fridge<\/p>\n

10.30am<\/strong>
\n2 slices of wheat-free toast with organic peanut butter (no added sugar version) or
\n2 rice cakes with organic peanut butter
\nbanana<\/p>\n

or<\/p>\n

Mashed banana mixed with almond butter on toast<\/p>\n

12pm
\n<\/strong>2 Ham and cheese salad sandwiches with wheatfree or wholemeal bread
\n300ml hemp milk \/ full fat milk
\n2 pieces of high-quality dark chocolate
\n1 piece of fruit<\/p>\n

3pm
\n<\/strong>Whey protein drink
\nPiece of fruit
\nor 1 tin of sardines<\/p>\n

5pm<\/strong> – approx 1 hr before training
\n2 cups of wheat free cereal or porridge oats
\nwith 150-200ml hemp or almond milk and a\u00a0sliced banana
\napple
\nhandful of nuts and seeds<\/p>\n

20 mins before training \u00a0<\/strong>
\n10g BCAA or 10g whey protein<\/p>\n

Post Workout<\/strong> (within 30 mins)
\n1 piece of fruit (preferably a banana, as these contain glucose as well as fructose)
\nPost workout drink:
\n30g maltodextrin
\n40g whey protein
\n4g creatine
\n500mg Alpha lipoic acid<\/p>\n

Evening Meal<\/strong> (1 hour after training)
\n– Couscous 70g – get from supermarks, 125ml water in a pan per 100g of couscous, Bring to the boil. Take off the ring as soon as boiled. Leave to stand for 2 mins. Fluff with fork. Season. Add a little olive oil, balsamic vinegar.
\n– Salmon 100g – poach in water, with a little butter for approx 15 mins.
\n– Roasted vegetables – onions, sweet potatoes, carrots. \u00a0Chop up vegetables, put on a baking tray with oil drizzled on them. Add seasoning e.g. thyme or chinese five spice. Put in the oven, 180 degrees for 15-20 mins.<\/p>\n

Supper
\n<\/strong>Casein protein drink or tub of cottage cheese or whey protein with milk<\/p>\n

Calories approx – 3200<\/span><\/p>\n