Diet Plan for Men

Nowadays, body building is not about getting big and bulky. That’s only reserved for those joining body building and power lifting competitions. But you’re not going to do that, are you?

Besides, that bloated look went out of style and girls are not much attracted to guys with the biggest biceps. Instead of looking monstrous, a good male physique is lean and cut. It’s not too big, but not too frail-looking either. If you want to have a killer body that everybody would love, here some tips to get you started.

Change your eating plan.

You obviously wouldn’t get your body into a lean shape by eating burgers and fries. Change your eating habits, beginning with staying away from dairy, fried foods, and processed foods like bleached white flour, soft drinks, pastries, and canned or powdered fruit juices. What you should eat are the likes of whole fruits like a piece of apple early in the day.

Stick to grilled chicken breast (skin removed) or fish and eggs for that dose of protein. Get your fill for carbohydrates with whole-grain bread, brown rice, lentils, whole-grain cereals like oatmeal, farina, and cream of rice/ wheat.

You can also opt for starches like yams, taro, and sweet potatoes. Fats should also be included in a few meals, especially in the form of olive, canola or flaxseed oil, natural peanut butter, avocadoes, and fatty fish like salmon.

Eat with the right amounts.

Strive to eat a balanced diet and stay within your body’s Basal Metabolic Rate or BMR. This is the amount of calories your body needs to perform its daily functions.

At the end of the day, your progress is determined by the calories you take in from food, minus the calories you spent through exercise or other physical activity.

To determine your BMR, try this formula (body weight in pounds x 10) + (body weight in pounds x 2). If a man weighs 200 pounds, the formula goes as 2,000 + 400, which means that he need about 2,400 calories a day to sustain himself.

Eat every two to three hours.

When you go much longer than that without consuming a meal, your metabolism slows or shuts down in an attempt to burn less energy. This means you need between 5 to 8 equal meals a day, combining protein and carbohydrates in your first few meals, and then protein and vegetables in your final meals of the day.

Replenish after your workout.

The only exception to this diet plan is the meal that you should take after an intensive workout. At this point, your body is starving for protein and carbohydrates. The types of carbohydrates that work best are dextrose and maltodextrin, as both are digested at a fast rate and would replenish your glycogen that is stored in your muscle cells. These can be bought in any health food store.

If that isn’t enough for you, try something that acts more quickly like honey or sports drink. Fruit juices (whether natural or processed) take much longer to be absorbed by the body and should be avoided.

Also, you need protein after your workout to stop protein breakdown and repair worn muscles. Ideally, you need 0.8 gram of protein in every pound of body mass you have.

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