Building muscle requires the right nutrition and the right diet. Make no mistake, it's an essential part of weight lifting and if you want to build muscle, you have to get it done.
Don't know what to eat? Don't know how much to eat? Try these sample menus to get you started.
The following body building menus are meant to help you design your own muscle building diet.
Sample 2,500 calorie per day menu A
Breakfast
½ cup bran flakes 1 cup 1% milk 1 medium peach 1 whole wheat toast 1 tbsp peanut butter
Mid morning meal
½ cup strawberries ½ cup low fat yogurt 1 scoop (2oz) vanilla protein powder 1 cup 1% milk ½ cup orange juice
Lunch
Peach Chicken and Rice
2 oz skinless chicken breast ½ can sliced peaches ½ tsp of cornstarch ½ tsp peeled and grated ginger 1/4 tsp salt 1/4 cup water chestnuts ½ cup rice (uncooked) ½ cup snow peas ½ tsp extra virgin olive oil
Mid afternoon meal
3/4 cup 1% cottage cheese ½ can (4oz) can peaches- sliced 1 English muffin 1 tbsp peanut butter
Post workout meal
Power Drink
1 scoop protein powder (2oz) 1 cup orange juice 1 medium banana 1 cup 1% milk ½ tbsp honey Dinner
Chicken Teriyaki
4 oz skinless chicken breasts 1/3 cup low sodium teriyaki sauce 1/3 cup orange juice 1 tsp cornstarch 1/3 tsp ginger ½ tbsp extra virgin olive oil 1 ½ cup small broccoli florets 1 can (8 ounces) sliced water chestnuts 1/4 cup rice (cooked)
Cooking Instructions
Peach Chicken and Rice.
Cook rice according to package directions. In a medium skillet, heat oil over medium high heat. Add chicken and cook, turning to brown evenly, until tender, usually 8-12 minutes. Remove from skillet and keep warm.
Meanwhile, drain peaches reserving juice. If necessary, add water to the juices to equal 1/4 cup. Stir in cornstarch, ginger, and salt. Add to the skillet and cook and stir over medium heat until thickened and bubbly, about 10 minutes.
Cook and stir in the peaches and water chestnuts and heat through. On a plate, arrange the rice, snow peas, and chicken. Spoon sauce over the chicken and serve.
Power Drink Mix all ingredients in blender.
Chicken Teriyaki
Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat.
Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet.
Reduce the heat to moderate. Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.
Sample 3,500 calorie per day menu A
Breakfast
1 sliced peach 1 cup low fat vanilla yogurt 1 scoop (2 oz) vanilla protein powder ½ cup blueberries ½ whole wheat bagel 1 tbsp light cream cheese
Mid morning meal
1 cup strawberries 1 cup low fat yogurt 1 scoop (2oz) vanilla protein powder 1 cup 1% milk 1 cup orange juice
Lunch
Tuna Sandwich
½ cup tuna 2 whole wheat slices of bread 1/4 cup diced celery 2 tbsp light mayonnaise 1/4 cup brown rice 1 tsp light mayonnaise 2 romaine lettuce leaves 1 cup cucumber 1 tbsp chopped parsley 1 tbsp chopped chives 1 cube soup base
Mid afternoon meal
1 whole wheat bagel 1 tbsp peanut butter 1 cup cottage cheese ½ cup strawberries
Post workout meal
Power Drink
1 scoop protein powder (2oz) 1 cup orange juice 1 medium banana 1 cup 1% milk ½ tbsp honey
Dinner
Chicken Teriyaki
4 oz skinless chicken breasts 1/3 cup low sodium teriyaki sauce 1/3 cup orange juice 1 tsp cornstarch 1/3 tsp ginger ½ tbsp extra virgin olive oil 1 ½ cup small broccoli florets 1 can (8oz) sliced water chestnuts ½ cup rice (cooked)
Cooking Instructions
Tuna Sandwich
Cook brown rice according to label instructions but add a cube of soup base to taste once the rice and water start to boil.
Meanwhile, mix tuna, celery, lemon juice, and mayonnaise. Mix well until creamy. Add chives and parsley. Spread on whole wheat bread. Add lettuce. Serve with cucumber and rice.
Power Drink Mix all ingredients in blender.
Chicken Teriyaki
Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat.
Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate.
Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli.
Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.
There you have a sample muscle building diet you can use to ensure you're getting the calories you need each day to build muscle.
Judy was a 25 year old female aerobics instructor. She was in excellent physical condition. She was a very beautiful woman. She was not muscular, but she had a natural feminine flare. She was the envy of all the women in her class and the women of every guys dreams. She had an exboyfriend named Troy who was very jealous.
She had broken up with him a few weeks ago and was trying to get on with her life. He was not completely over her. He hated to see her talk to any other guy and he was not afraid to let her know it. He was a very muscular fellow, but not in the best aerobic condition. He was more into packing on the muscles than aerobics.
He just did not want to let her go. One day while she was teaching an aerobics class, Troy interrupted. He made a scene and Judy finally had to let her students reschedule the class. When she and Troy were alone in the room they argued. Some of the students over heard Troy say, if he could not have her then no one would.
He turned and left the room in a rage. The students tried to convince Judy to report him. She was so nice that she just wanted to forget it. Later that evening, Judy was about to leave the gym for home. She packed her stuff and walked out into the parking lot. She saw Troy in the parking lot. He hastily moved toward Judy.
He said, Judy when are you going to stop this nonsense and come back to me. She said, I have told you a million times it is over and I mean it, now move. Something must have triggered in Troy. He grabbed Judy around her neck with his massive hands and started to choke her. She struggled but it was no use.
Then she remembered something about defending herself. She kneed Troy in the groin, which broke his attack, and she ran. He regained composure and proceeded to chase her. Luckily she was in excellent aerobic condition and was able to out run him and get help. She reported the incident to police and Troy was arrested. Her excellent physical conditioning had probably saved her life.
You should always stay in the best physical condition possible. Excellent physical conditioning will help ward off attackers. When an opportunity to escape presents itself you may have to flee. If you are in better shape than your attacker you will have a better chance of escape. Not every one is in tiptop physical conditioning, so you will have to come up with alternatives to defend yourself.
During any attack or assault there will be many opportunities to escape. You must recognize them and utilized every method at your disposal. Your goal is not to defeat the criminal, but to allow yourself time to escape. When physical conditioning is not on your side, choose other ways to defend yourself. The list is never ending. Always have a self defense strategy in mind in case of emergency.
Both Lebrunny & Johnny are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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