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Monday, 16 September 2013 06:56

Muscle is built in the kitchen! So eat up and muscle-up with the RFB Get Huge bulking diet plan Featured

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Female muscle champ Sarah Hayes knows that to get big you need to eat big Female muscle champ Sarah Hayes knows that to get big you need to eat big

'Abs are built in the kitchen' is a well-worn bodybuilder phrase meaning that if you don't eat clean and diet you won't see your glorious 6-pack.

However, in truth, ALL muscle is essentially built in the kitchen.

Huge quads, wide back, thick pecs and bulging biceps - they're all essentially just transformed versions of the chicken, tuna steak and protein shakes you've been downing.

And here's the skinny on that one – if you want to see those muscles grow you have to eat big.

No, strike that – to get big you have to eat HUGE!

Proper nutrition will help your body to train hard, recover fast, and sleep big. It will also force your muscles to grow.

And you need to make decision – am I getting huge (bulking) or am I getting ripped (dieting).

Because you can't do both.

This plan, ladies, is definitely for bulking!

You should be aiming to maximize growth while minimizing fat gain by eating 20 calories per pound of bodyweight every day for the next 4 weeks.

This means six meals per day, not including your post-workout shake.

Every meal will contain roughly 35-45 g of protein, 50-70 g of carbohydrates, and 15-25 g of fat.

Every meal will be comprised of lean protein, up to three forms of carbohydrate (complex, fibrous, or fruit) and a healthy fat source. Your macronutrient ratio will be 35% protein, 50% carbs and 15% fat.

It's important that you mix up the sources of protein, carbs and fats throughout the day. You need to give your body varying amino acid profiles and the right nutrients at the right times.

 

Major macronutrient sources are:

Protein: Whey protein, sirloin steak, chicken breast, turkey breast, fish, egg whites, cottage cheese, and tofu.

Carbs: Sweet/white/red potatoes, all types of pasta, all varieties of rice, breads, oats, Weetabix, grits, muesli and Vitargo.

Fats: Almonds, all natural almond butter, peanuts, all natural peanut butter, avocado, egg yolks, sunflower seeds, flaxseeds, MCT oil and olive oil.

Some bodybuilders will suggest that when you're bulking it doesn't matter where you get the calories from but treat this with caution – KFC and Macdonalds are still a no-no!

Twice  a week you can have a high-carb, starchy meal like pasta. These are best eaten about an hour before or after training.

Drink 8-10 pints of water every day. Your body is made up of over 70 fluids. If you aren't adequately hydrated, expect your performance to be severely diminished. Water plays a huge role in the transportation of nutrients, elasticity of tissues, regeneration of bone and joint health, etc.

Enough with the lecture – here's the get big meal plan

 

The realfemalebodybuilding.com Eat Big - Get Big diet plan

Meal 1: The Big Breakfast

8 Egg Whites

Calories: 92 | Fats: 299 mg | Protein: 19 g | Carbs: 1 g

 

3 Egg Yolks 

Calories: 166 | Fats: 12 g | Protein: 12 g | Carbs: 1 g

 

Small Apple

Calories: 46 | Fats: 136 mg | Protein: 241 mg | Carbs: 12 g

 

Pineapple

5 slices (708 g) 

Calories: 345 | Fats: 850 mg | Protein: 4 g | Carbs: 91 g

 

Blueberries

Handful (19 g) 

Calories: 11 | Fats: 61 mg | Protein: 137 mg | Carbs: 3 g

 

Probiotic Yogurt

Calories: 197 | Fats: 3 g | Protein: 11 g | Carbs: 31 g

 

Porridge / Oatmeal

Decent sized bowl 

Calories: 260 | Fats: 4 g | Protein: 7 g | Carbs: 48 g

 

 

Meal 2: Mid Morning Mass

6oz Chicken Breast

Calories: 134 | Fats: 663 mg | Protein: 29 g | Carbs: 4 g

 

Small helping Pasta

Calories: 291 | Fats: 1 g | Protein: 12 g | Carbs: 58 g

 

Small apple

Calories: 91 | Fats: 273 mg | Protein: 482 mg | Carbs: 24 g

 

Handful of Walnuts

Calories: 209 | Fats: 21 g | Protein: 5 g | Carbs: 4 g

 

 

Meal 3: Large-it Lunch

6oz Steak (for sandwich)

Calories: 362 | Fats: 17 g | Protein: 49 g | Carbs: 0 g

 

Wholemeal Bread

Calories: 398 | Fats: 7 g | Protein: 16 g | Carbs: 70 g

 

2 Fried Eggs

Calories: 137 | Fats: 10 g | Protein: 9 g | Carbs: 579 mg

 

Pre Workout

Protein Shake of choice

 

Post Workout

Protein Shake of choice

 

Meal 4: Mid afternoon Mass - Tuna and Pasta Melt

6oz Tuna

Calories: 263 | Fats: 7 g | Protein: 46 g | Carbs: 0 g

 

Fat-Free Cheese

3 slices (30 g) 

Calories: 88 | Fats: 6 g | Protein: 7 g | Carbs: 1 g

 

Pasta (macaroni)

2 cups 

Calories: 410 | Fats: 2 g | Protein: 17 g | Carbs: 82 g

 

Vegetables

1 cup 

Calories: 61 | Fats: 610 mg | Protein: 3 g | Carbs: 12 g

 

Meal 5: Dyna-growth Dinner

Steak

6oz 

Calories: 355 | Fats: 19 g | Protein: 43 g | Carbs: 0 g

 

Rice

7oz 

Calories: 253 | Fats: 907 mg | Protein: 5 g | Carbs: 54 g

 

Pineapple

5 slices (708g) 

Calories: 345 | Fats: 850 mg | Protein: 4 g | Carbs: 91 g

 

Meal 6: Pre-sleep Protein

Protein Shake of choice

 

Low-fat Cottage Cheese

300g 

Calories: 223 | Fats: 4 g | Protein: 36 g | Carbs: 9 g

 

Peanut Butter

2 tbsp 

Calories: 191 | Fats: 16 g | Protein: 8 g | Carbs: 7 g

 

Train hard, sleep hard and GROW HUGE!

 

Read 4441 times Last modified on Monday, 16 September 2013 20:48
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