How to eat to grow your muscles?

    Success is achieved not only following example of others, but also by understanding the reason for pursuing a particular plan of action.

   In this article we will cover what you should eat if you are an competitive bodybuilder, in order to maintain and grow your muscles.

* 8 weeks to 10 before competing

* 2 weeks before competing

* day before competing

* day of competition

* after competing

8 weeks to 10 before competing

Breakfast: three or four eggs and a small piece of toast. 

                 vitamins and minerals

Lunch: large piece of fish, baked potato or rice. For variations of the menu use beef, veal and liver. Add string beans or small tomato. 

Snack: pears, apple, grapes.

Dinner: to keep protein intake high and fat to minimum use chicken or fish. Same menu as lunch. 

2 weeks before competing

- eliminate bread and rice and cut down to one baked potato a day.

- keep eggs intake to 3 or 4.

- as meats use chicken and fish.

- use fruits only before going to gym.

- increase the intake of mineral and vitamins by 1/4 of the usual amount.

Day of competition:

- in the morning, 2 hours before prejudging, 2 eggs, potatoes and bread.

- snack: fruits.

- lunch: beef with baked potato.

After competing

- breakfast: two eggs, a glass of fresh orange juice.

Food that help muscle growth and development

- lunch - increase slightly the intake of carbohydrates, gradually working your way back to a normal diet, preventing drastic changes in weight and accumulation of fat. 

- as you begin to taper off the training schedule, adapt to a decreased intake of protein, which should be eaten in the proportion of the amount of time spend working out.

* always use fresh, natural ingredients and keep the food combinations simple.

* try to avoid candies, pies or sweets as well foods that have no nutritional values and do not play a role in muscular growth. These includes hot dogs, hamburgers, butter, soft drinks, package crackers, canned and frozen drinks. 

* start your meal by eating the meat, fish or chicken, and after the carbohydrates (baked potato, rice).


DIET FOR MUSCLE GROWTH - AVERAGE BODYBUILDER 
Training up to 1 hour, 5-6 times a week

Breakfast:
2 eggs any style
1 slice bread
1 glass fresh orange juice
1 cup coffee
1 glass water

Lunch
Any meat or 1/2 chicken
1 baked potato
1 glass water

Snack
Fruits, nuts, seeds

Dinner
Fish cooked any way except fried,
Vegetables
Salad
1 glass water