The 14 bodybuilding rules of muscle-building nutrition

  1. Drink filtered water, at least 6 glasses a day.  Have 8 ounces first thing upon rising in the morning
  2. Eat lots of fresh vegetables, at least 5-6 cups a day
  3. Use fresh organic foods when you can, especially with meat and dairy products
  4. Eat 5 or 6 evenly spaced, well balanced meals a day each with 1/5 or 1/6 of your protein with each meal
  5. Eat less than 25% or less of your calories from fat and eat only good fats like seeds, olives, nuts and avocados
  6. Eat lots of high fiber legumes
  7. Avoid unhealthy carbohydrates like sugar, alcohol, and white flour
  8. Eat omega-IIIs daily, flaxseed or oil or salmon are great sources
  9. If you want to lose fat, do it slowly and in a health controlled fashion
  10. Forget Cheat Meals, just eat more of some goods foods every 3 to 5 days.
  11. Consume 3/4g to 1.0g protein per pound of bodyweight per day
  12. Diet should be low in salt consumption to avoid water retention and other ill health effects
  13. Eat unprocessed or minimally processed foods
  14. Do this every day, not just once in a while!


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