Selen Dar

Muscle-Building Workout and Diet


Hey, what’s up guys? Sean Nalewanyj, of EliteImpactLabs.com
here. And in the video that I uploaded a couple days ago, I showed you step-by-step how to
calculate your overall macronutrient intake, your grams of protein, carbs and fats that
you need to consume daily in order to maximize muscle growth while minimizing body fat gains.
In today’s video, I’m going to outline some of the best foods that you can consume in
order to meet those daily totals. So, I’m going to keep it very simple. I’ll just break
it down into proteins, carbs and fats with a list of basically approved food sources
for each nutrient. One thing to keep in mind before I get started here is to keep in mind
that your body doesn’t view your nutritional intake within the context of individual food
items. Your body doesn’t say, “That’s a chicken breast, that’s an apple, that’s a bowl of
oatmeal.” All your body sees is the total amount of energy, so the calories, and the
number of grams of protein, carbs and fats as a whole throughout, you know, all of the
foods that you’re consuming throughout the day. So, it’s entirely possible that you could
fill your diet with all of the best bodybuilding foods available and get absolutely nowhere if
your macronutrient intake isn’t at least reasonably nailed down. So, I am going to be outlining
some foods that can help you build muscle more effectively than others, but only if
your calorie and macronutrient intake is properly in place, okay? So, with that in mind, let’s
get started. So, we’ll start with protein. Now, protein of course is responsible for
building and repairing muscle tissue. And as I outlined in the previous article, you
want to aim for about 1gram of protein per pound of body weight daily. When selecting
protein-rich foods to include in your diet, there’s three major things that you want to
look for. The first is the bioavailability. Now, this refers to the percentage of the total
protein content that’s actually digested and absorbed by your body. So obviously, you want
to stick to protein sources that have a high bioavailability. The second is the amino acid
profile. Amino acids are the individual building blocks of protein. And some amino acids are
more effective at stimulating muscle growth than others. And third is you want to stick
to proteins in general that are leaner and lower in fat. Now, there’s absolutely nothing
wrong with fat, but the point is, is that you can’t be eating high fat protein sources
all throughout the day without overshooting your fat and overall calorie totals. So, with
those three criteria in mind, here are lists of really good protein sources that meet all
three of these attributes. And I’ll put that on the screen right now, and you can just
pause the video. So, after protein, we have fats. Now, fats are responsible for a huge
list of functions in your body from optimizing hormone levels, to protecting your joints,
to heart health, brain function, nervous system function. And as I outlined in the previous
video, you’re going to want to get about 30% of your total daily calories from fat. Fats
are going to be separated into two major categories, you’re going to have saturated fat and you’re
going to have unsaturated fat. And the unsaturated fat is then further broken down into mono
and poly unsaturated fats. In terms of saturated fat, there’s no real need to pay special attention
there. You don’t have to include certain foods in order to meet your saturated fat totals,
because you’re going to get enough saturated fat through diet, just through the animal
meats that you’re consuming and through other tag along sources that you’re eating throughout
the day. Where you do want to pay special attention is to your unsaturated fat intake,
the poly and mono unsaturated fats. So, I’ll list on the screen now, a list of a really
good food sources to help you meet your unsaturated fat needs for the day. And finally, we have
of course carbohydrates. The function of which is to provide your muscles and your brain
with the source of fuel throughout the day. And again, as outlined in the previous video,
your carb intake is going to be calculated basically with all of the left over calories
that are there after you figured out your protein and fat needs. Carbohydrates are surrounded
by a lot of confusion and controversy, you’re going to get a lot of opinions, ranging all
over the map in terms of what the best carb sources are to include in your diet. But really
it’s not that complicated, and we can keep it very simple. When trying to figure out
which foods to make up — to consume to make up the bulk of your carb intake, really you
just want to focus on two things. The first is you want minimally processed carbs, and
that’s because foods that are minimally processed are going to be higher in overall micronutrient
content, so vitamins and minerals, et cetera. And the second is you want carbs that are
high in fiber. Fiber is responsible for quite a few overall health benefits, particularly
for digestive health. So, this is definitely not a complete list. But I’ll list on the
screen now some really good carbohydrate sources to include in your bodybuilding diet. So,
that covers all three. You’ve got your proteins, your fats, and your carbs with a list of high
quality food sources for each. If you combine the information in the video that I uploaded
a couple days ago, about calculating your protein, carb and fat needs in terms of grams,
and then you derive the bulk of your diet from the food sources that I just outlined,
you’re going to have yourself right there a very effective overall muscle building approach
that’s pretty much guaranteed to succeed. Another thing to keep in mind here is that
this is not a final list. I mean, there’s — certainly there’s other food sources that
you could include in your diet beyond the ones that I listed. I’ve just listed, you
know, some really good food sources that are commonly consumed by most of our viewers.
I’m sure if you wanted to go eat a plate of alligator meat with a side of African cucumber,
you know, that would probably be fine too. But this is just a good overall list that
you can use to structure your overall bodybuilding nutrition approach. The other thing to keep
in mind here is that, these food sources are designed to make up the bulk of your diet,
and not necessarily your entire diet. As I’ve covered in a previous video, you know, it’s
not mandatory that 100% of your nutrition intake comes from, you know, clean bodybuilding
sources. As long as you’re getting around 80% to 90% of your overall food intake from
these types of sources, the other 10% to 20% can basically come from anything you want,
as long as it fits into your overall macronutrient and calorie needs. So, I hope you found this
information useful. To get your free 28-day mass building plan which includes a free workout
plan, nutrition plan and supplement plan, just click the link in the description box
to download that from EliteImpactLabs.com. If you did enjoy this video, please make sure
to like, comment and subscribe. And don’t forget to join the Elite Impact Lab’s Facebook
page where we do free supplement giveaways every Thursday night. So, thanks again, for
watching. And I’ll talk to you again soon.

Leave a Reply

Your email address will not be published. Required fields are marked *