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Tips To Use In
Your Muscle Building Diets

By Ryan Swan


Here some tips to use in your muscle building diets. As always my protein intake is the most important part of each meal. As long as I can get my protein I'm happy. Without Protein it's not a meal. Second are my Carbohydrates. I want to keep them high in my muscle building diets so I have lots of energy to use in my workouts. Lastly comes Fat. I don't worry too much about fat, however, when possible I avoid it. For example I still trim off excess fat from my steak.

I am always drinking water. I carry around a gallon of water everywhere I go. Keeping hydrated is one of the smartest things you can do in your muscle building diets. When you look at what a muscle cell is composed of it is 70 % water. As well, I am supplementing with creatine and want to maximize cell growth. I drink at least a gallon of water throughout the day. This also helps wake me up in the middle of the night letting me grab another serving of protein.

In my meals I say 8 oz of meat. This is an approximation. I don't feel it necessary to measure much out. This goes for the cups, or half cups of rice. I use this as an approximation. I try, if anything, to overestimate. As well, any meat will do. As I said in number 1, as long as I get my protein I'm happy.



Timing: I time my meals approximately 2 hours apart. My pre-workout meal is eaten at least one hour before my workout. My post workout meal is immediately afterward, and meal 6 is approximately one to 1.5 hours after my post-workout meal.

Supplements: I supplement daily with Whey Protein Powder (as needed), 7 grams of Glutamine, 1 tbsp EFA's (essential fatty acids), 7 grams of Creatine (cell tech), Multivitamins, 1500 mg Vitamin C, Ephedrine (25 mg). All of these are available from BB.com at great prices.

Don't skip a meal. This is very important. Missing a meal will mess up your whole schedule and you will notice it in your workout. Plan ahead, pack meals or plan to eat out somewhere reasonable.

Train hard. I think about my workout all day, and by the time I get to the gym I am more than ready to hit the weights. Bring music, or any other motivational tool. I strongly suggest finding a workout partner. They are convenient to have not only for motivation but also for forced reps and spots when lifting heavy.



Don't be strict when deciding on foods in your muscle building diets. If I have the chance I won't give up a large pizza, or a triple bacon cheeseburger, however I save these until after my workout. I find if I eat them before I am tired from eating such a large meal and I feel so bloated. The extra calories won't hurt.

I do cardio maybe once a week. Number one because I hate it and I am so sick of it from pre-contest I don't miss it. But number 2 doing it once a week keeps my cardiovascular system in check. You don't need to do cardio more than this on off-season.

Sleep! I sleep at least 8 hours per night. I aim for 12. The more rest you get, the more energy you will have for your workout.

Just because it's off-season doesn't mean it's time for parties. Having a casual beer is fine, but getting hammered is definitely going to set you back in your muscle building diets. Think about it. Alcohol is poison, what else could make you feel like that. It definitely isn't going to help you in the long run.

This is some tips to use in your muscle building diets. Not everyone is the same. Listen to your body. If you feel you need more energy, increase your carbohydrate intake. Also look at what types of carbohydrates you are taking in. Polysacharides are better than Monosacharides. Meaning, the longer the chain a carbohydrate has the more energy it will release. Eat so you are happy, then eat some more because before you know it the dreaded pre-contest diet will be here.


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