Basic Weight Training Diet
Basic Weight Training Diet
This diet is designed for people who are looking at getting the correct nutrition while weight training. Muscles growth is the body’s response to the overloading of muscles through weight training. The muscle growth process requires certain essential nutrients – the Basic Weight Training Diet ensures that your body has all these bases covered.
The beauty of this diet is that it can be tweaked so that different goals can be achieved. There are variables if you want to put on bulk or want lean muscle. The diet is written for an average male – women just need to reduce the portion sizes. It is important to listen to your body – if you are putting on fat you need to reduce portions.
Another bonus of this diet is that you only need to follow it for 5 days a week. All the meals are really simple to prepare so there is no excuse! Make sure you plan out your week and get all the necessary groceries. Once you get yourself into a routine you can do it blindfolded.
Experiment with flavours and condiments for your Tuna, Chicken, Salmon & Steak but steer away from sauces etc that are high in sugar, salt, preservatives etc. You will be surprised at how good fresh herbs and spices taste. Keep an eye out for healthy recipes in our newsletters.
Brad Turnbull
Personal Trainer & Runner Up Mr Australia
Breakfast
2 pieces of toast or bowl of cereal
Protein Shake with one scoop of whey protein – if you are after lean muscle then have with water, if you are looking at gaining weight then have with milk.
Morning Tea
200g Yoghurt – Don’t buy the cheap stuff get the good quality yoghurt with the A, B, C cultures.
Lunch
150g-200g of Tuna, Chicken or Salmon
30-50g of complex carbs. This can be done easily by having 2-3 pieces of Mountain Bread and making wraps with your Tuna, Chicken or Salmon. Or with 1 cup of cooked rice – use the white Asian rices like Basmati. Don’t use the normal white rice as this stuff has all the good parts stripped and bleached.
Have with some salad or veges.
Afternoon Tea
Protein Shake with 2 scoops of whey. If it is a training day have the shake 90 mins before your workout.
Have a peanut butter sand which if you are trying to gain weight.
For extra muscle mass have a protein shake after the workout with 1 scoop of whey and 40-60grams of maltodextrin.
Dinner
150-250grams Steak
200grams of Potato or Sweet Potato
Veges or salad
Notes
Drink 2-3 litres of water per day. Stay away from sugar based drinks & fruit juices.
Disclaimer
I understand that Sam’s Fitness is not able to provide me with advice concerning my medical fitness to undertake any exercise program or diet offered. I understand that it is my own responsibility to seek medical advice in this regard, and I release and indemnify Sam’s Fitness and its owners and employees from liability for injury or illness incurred by me arising out of my undertaking an exercise program or diet.-
If you have pre existing medical condition or unsure whether this diet may affect your health please go and see your doctor
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Tags: bulk, lean muscle, muscle growth, nutrition, protein, recipes, weight training, Weight Training Diet, whey protein
May 21st, 2008 at 9:13 am
what about the other 2 days of the week for your diet
Sam - Eat what you like. Don’t take this as an opportunity to go overboard but don’t worry about preparing meals. If you look hard enough there “healthier” options everywhere. For example if I have Maccas on the weekend I will get a McFeast deluxe without the chips and drinks. Anyway after eating healthy you will still crave junk food but often it won’t live up to the expectations you have imagined whilst eating your healthy food. I used to like the old battered fish ‘n’ chips. It still goes down alright but I feel pretty crook afterwards as there is just too much fat.