Muscle Building Nutrition - Part 1 A

http://www.leehayward.com

In this presentation I'm going to cover the basics of a sound eating plan that will support you in your achieving muscle building and fat loss goals.

Eating is a huge part of our life, everything revolves around eating in some way or another, so if you don't have a simple easy to follow nutrition program then you'll never stick with it long term and get the results you want.

To get long term results you need to have a long term eating plan. Not just some quick fix diet to get in shape in a hurry. You need an eating plan that you can be comfortable with for life.

The first thing you need to do is get in the habit of eating every 3 hours during the day. This generally works out to 6 small meals per day.

The typical breakfast, lunch, and dinner just doesn't cut it when it comes to optimal muscle building nutrition. You need to frequent feedings throughout the day to maintain a steady influx of nutrients in your system.

Try to space your meals out equally over 6 small meals during the day. This will keep your appetite under control, keep your energy levels stable, and help to prevent your from stuffing yourself and eating too much at any one particular meal.

A common mistake that a lot of novice bodybuilders make when trying to gain muscular size quickly is to force feed and stuff themselves in effort to consume more calories for growth. But rather then doing this, you are much better off adding in extra meals.

This also works in the opposite.... Some people who are trying to lose weight will only eat 1 or 2 large meals per day and then try to justify it because their overall caloric intake is still low.

But this causes poor nutrition absorbstion and triggers fat storage. Large infrequent will cause huge spikes in your insulin levels, when your insulin levels are high, your body's ability to burn fat is suppressed.

So to avoid this space your food out equally over 6 small meals per day. One every 3 hours.

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Tags:

• muscle
• building
• nutrition
• bodybuilding
• diet
• fat
• loss
• bulk
• up
• physique
• transformation
• protein
• supplements
• weight
• gain

[ZacPloskiFitnessFan]

Lee i was useing MyFitnessPal for a while and I looked at my protein intake on an average day.. and it was only like 50 grams! and i weight 150 lbs! any tips on how to make sure I get more protein in?

[leemhayward]

@ZacPloskiFitnessFan

Eat more protein foods like I mentioned in the video. Make sure to consume at least 30 grams of protein with each meal during the day.

[Putdatcookiedown]

Isn't 3 grams of carbs per pound of body-weight quite high for someone who is't that active?

[leemhayward]

@Putdatcookiedown

These videos are meant for bodybuilders and athletes, not coach potatoes :-)

[knightt7]

@leemhayward Is this still true for beginners?

[leemhayward]

@knightt7

Yes, this is what every bodybuilding enthusiast should strive to eat. Regardless if you are just starting out or have been lifting for years.

[hernandezd1988]

Dude I can barely hear you speak up

[falkon14]

10/10 GREAT VID!

[leemhayward]

@sassyblackcity1

No, in fact you should drink a lot of water. The key is to not chug a lot at one time, but rather have small frequent drinks throughout the day. This will keep your body hydrated.

[sassyblackcity1]

is it bad if i drink a lot of water with the protien?

[Deanbass77]

CARHbohydrate. I had to say it.

[NZfilmprof]

Needs close captions. The SAME slide is up for the first 90 seconds...really? Needs graphics.