Eating to Build Muscle

TeamCaptain —  February 24, 2012

Team Uppercut workouts have started. Building core cardio and muscle strength is in process.  Many of you have been asking about what to eat.  Building muscle and improving our cardio is important, but filling your body with empty calories will cause all your hard work to be useless.  Two of the greatest enemies of eating right are lack of knowledge and not being prepared.   It is impossible to eat right when you don’t know what constitutes “right”.  It is difficult to eat right unless you have a plan.  Having a good plan is essential to eating right.  What is your goal in eating right?  Goals are dreams with deadlines.  So, it is important to set  a goal and a dead line to complete your goal.

Example:  to add ten pounds of muscle and still reach my ideal weight goal of 185 lbs. before Tough Mudder Race, May 19, 2012.     (First, my wife needs to stop making homemade banana bread.)

So now that we have a goal, we need a plan.  Your plan will be dictated by your goal.  My goal is about adding muscle and loosing fat.  Easier said than done.  So the question is: “How can I eat to build muscle?”

Eating to build muscle.

First, gain knowledge.  Do some searches online about how to eat to gain muscle.  You will find more information then you can possibly digest in one sitting.  I have been reading about how my body process food since August 2011 and I am just starting to gain a basic understanding of what it takes to eat healthy. In my case: eating to build muscle.   One book that was a great catalyst for getting my body back into shape was  www.fourhourbody.com  this book really helped me understand what I need to do to drop weight.  Most of my other knowledge came from Bryce Becker and a variety of different articles on the internet.

My Daily Eating Plan

  • Upon Waking:  30g of Syntha-6 Whey Protein with 5g of Creatine & 1 serving of BCAA’s
  • With Breakfast:  2 eggs + 4 egg whites, 7grain double protein bread with peanut butter and honey. 1 Men’s Multivitamin & 1 Serving of BCAA’s
  • Snack:  Apple or 1/2 cup cottage cheese or granola.  Something to keep my metabolism up.
  • With Lunch: Chicken & Spinach Salad with veggies or a Turkey Sandwich.  1 serving of Fish Oil
  • Snack:  Apple or 1/2 cup cottage cheese or granola.  Something to keep my metabolism up.
  • Pre-Workout:  30g Syntha-6 Whey Protein + 5g Creatine + 5g Glutamine
  • Post-Workout:  30g Syntha-6 Whey Protein + 5g Glutamine
  • Supper – Very Light, I eat a light portion of what the family eats or one of the above protein shakes because I usually weight train before or after supper.
  • Snack – greek yogurt & 1/4 cup of granola (Kashi is my favorite)  or apple with peanut butter…etc.
  • Before Bed:  5g Glutamine  ( Hard gainers:  those of you who have a hard time gaining weight. You should drink a 30g casein protein shake just before bed.)
  • I drink 1 gallon of water every day!   This is not a option.  Sometimes more.  I carry a gallon jug wherever I go and work on it all day.
  • **each of these items linked are available via our Amazon Store.

I try at all cost to get 30g of protein in my body in the first 30 minutes of my day.  It kick starts my metabolism and keeps it rolling all day.  To gain muscle and lose weight, six small meals that are high in protein are ideal.  When it comes to protein I eat it all. However, fish, turkey and chicken is the best.  But a good steak or pork chop are hard to resist.    How much protein is recommended?  I try for as many grams of protein as my weight goal.  My goal:  185 lbs that means 185g of protein a day for me.   I try to eat protein, veggies (leafy greens are a plus) and complex carbs in that order.  I stay away from anything white:  Enriched flour, white rice, refined white sugar, white potatoes and of course the largest gut buster,white pasta.  When I do eat carbs I want them to be complex.   Sweet Potatoes, brown rice, whole grains, legumes (beans). I try to eat all or at least most of my complex carbs before 4:00 p.m.  I also try to stay away from domino foods.   That is foods that cause me to eat, eat, eat, eat, eat and eat some more.

It is important to experiment and find out what works for your body and your schedule.  Remember to plan ahead.  That means if you’re super busy and work and skip lunch then you are not allowing your body to consume and burn calories.  Plan ahead…if that means cooking 7 chicken breast and having them prepared and bring a sack lunch to work, then do it.  Buy 14 apples and eat one in between each meal and drink loads of water.  This will keep you from eating large piles of whites at dinner.   Listen to your body and eat small amounts when it’s telling you it is hungry. Instead of 3 HUGE meals try 6 smaller meals.  The point is to understand what to eat and when to eat it.  When you find that sweet spot you will notice you will become faster, bigger, stronger and have the ability to recover quickly.

Weight Training for Muscle

I follow this plan for weight training:  Monthly Training Plan.  I have been following this plan for the past 50 days.  According to my Body Composition Report in the first 30 or so days I have gained 3 pounds of muscle and increased my Basal Metabolic Rate (BMR)  up by 52 points.  The Average person BMR for my body type is 1800. My BMR increased 53 points in 30 days.  This was all before we started training as a team for Tough Mudder.  So I am slowly but surely on my way to reaching my goal.

This is what my weekly workout and weight training plan looks like.

  • Monday:  Heavy Weight Training: Chest, Shoulders, Traps, Triceps
  • Tuesday:  Light Weight Training:  Back, Biceps, Forearms  & Uppercut Circuit Training
  • Wednesday:  Heavy Weight Training:  Legs, Calves, Abs
  • Thursday: Light Weight Training: Chest, Shoulders, Traps, Triceps & Uppercut Insanity Training
  • Friday:  Heavy Weight Training: Back, Biceps, Forearms
  • Saturday:  Light Weight Training:  Legs, Calves, Abs
  • Sunday: Uppercut Outdoor Training.

When it comes right down to it, it is up to you.  What is motivating  you to eat right?  Hopefully Team Uppercut workouts are motivating you to get your body into shape.  But at Team Uppercut we are not just about lean body mass and incredible cardio. We are about becoming the complete person God designed us to be.  That means strong mind, spirit & body.

The Proverb of the Day says this:

 Proverbs 24:5-6  It’s better to be wise than strong;
intelligence outranks muscle any day.
Strategic planning is the key to warfare;
to win, you need a lot of good counsel.

Eating for muscle is good.  Eating the Word of God each day is better.  This is what it takes to throw life a knockout punch.  Yes, comments are welcome.

 

TeamCaptain

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Aaron resides in Austin, MN & works as a Next Generation Pastor at Cornerstone Church. His current addiction is running and anything involving Team Uppercut. When not spending time with his family or pounding the pavement you will find him loving every minute of Fly Kids.

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