Muscle Building Nutrition - Part 1 B

http://www.LeeHayward.com

I'm going to break down the elements that make up a good muscle building meal.

First off you need to consume a high protein intake. The general rule of 1 gram of protein per pound of bodyweight daily is a good place to start.

I know there is a lot of controversy over protein intake, but the bottom line is I've never met a single person yet who was big and muscular who did not consume a high protein diet.

Every single one of your meals needs to have a good source of protein. You should space your protein intake out equally over 6 small meals per day. You don't have to be 100% spot on with this, but try your best to space your protein intake out so that you provide your body with a continuous supply of amino acids to help support muscle growth.

This is how you would calculate out how much protein you should strive to eat for each meal.

First you need to consume at least 1 gram of protein per pound of bodyweight daily. So for example if you weigh 175 lbs. then you should be eating at least 175 grams of protein per day.

175 grams of protein divided up over the course of 6 meals works out to approx. 30 grams of protein per meal.

The best sources of protein are lean animal proteins such as:

Skinless Chicken
Skinless Turkey
Lean cuts of Beef, Pork, Lamb, etc.
All kinds of Fish
Eggs & Egg whites
Dairy products like milk & cottage cheese

These foods are complete proteins because they contain all of the essential amino acids needed for muscle growth.

Many vegetable and non-animal protein sources are lacking in several of the key amino acids. Thus they are considered incomplete proteins.

You can also supplement your diet with protein in the way of protein powders and protein bars.

This is ideal for people who find it difficult to consume enough protein from food alone.

Generally, protein supplements work out to be cheaper on a gram for gram basis then high protein foods. And they are a lot more convenient.

You can simply mix up a couple scoops of protein powder in a shaker bottle and have an instant source of complete muscle building protein.

This is ideal for when you are busy and do not have time to prepare or eat a complete high protein meal.

For most people the meal that lacks protein is usually breakfast.

Typical breakfast foods like:
Coffee and a bagel & Cereal and toast. And stuff like that just don't cut it. They do not provide you with enough protein.

So by adding in a protein drink with your breakfast you can quickly and easily solve this problem and get your day started off on the right track.

Another thing, I want to cover before we move on is the myth that a high protein intake is bad for your kidneys...

It is not uncommon for novice bodybuilders and fitness enthusiasts to be led astray by a well meaning doctor or dietitian saying that too much protein can cause kidney damage.

But this is just a nutrition myth based on old outdated information.

There has never been any studies that show a high protein intake causes any type of kidney damage in healthy individuals.

The idea that protein is bad for the kidneys came about because people with pre-existing kidney problems generally need to be put on a low protein diet.

But there has never been a single case where eating a high protein diet has caused kidney problems to begin with.

It is almost like trying to say eating carbohydrates will cause diabetes, because people with diabetes generally need to be put on a carb controlled diet.

The bottom line, if you are in good health with no pre-existing problems you can safely consume a well balanced diet that includes protein.

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[TheAmazingGuitarDude]

Hey Lee, just wonderin were do you get your carbohydrate calculation formulas from?

[leemhayward]

@TheAmazingGuitarDude

You can calculate how much protein, carbs, fat, and calories are in the foods you eat at CalorieKing*com that's the one I use mostly.

[ismokeot420420]

workout enough and you can eat whatever you want

[leemhayward]

@ismokeot420420

I think most serious bodybuilders and fitness enthusiasts would all agree that is a crock of BS...

[tysonmck]

chill out dude... perhaps all that muscles gotten to your head. All people came to this video for is nutrition advice, not some over sized arnold calling everyone "fucking pussies". lay of the roids cuz

[WasabiSauce777]

Yeah, but if you dont workout enough all that protein will become fat and fuel storage.

[Asadullah21]

Wow.. And I thought I knew how to diet! Back to school for me.. (^:

[jodhan23]

this guy is too good, all this info for free.... thanks very much Lee, ur advice is valued much

[fireguy123455]

Should I be following this program every day or only on workout days?

[Lcnacosta]

Great videos, thanks!!

[stxlandil]

@WasabiSauce777

I guess it would, never really thought about that. Eating too much protein at any one meal also causes the excess protein to be stored as fat, luckily our bodys can absorb quite a bit of protein per meal.

[JohnQM01]

@NeonRaiin it depends on what you're trying to do..