The Weekly Health Blog

It is important for gaining muscle that you eat the right foods to get the abs of your dreams, veins and the hulk’s arms. Don’t worry because in this blog post we will be telling the optimal foods for muscle growth and to look shredded along with a bulking meal plan (with less calories) that will guarantee results with the gym. We will also give you the why you should be eating these and substitutes for each food.  Now before we give you the optimal food plan it is key to remember that we are going to need to maintain a calorie deficit whilst also getting a little bit less carbs and fat than recommended this is to get rid of the layer of fat covering up our abs (if you have a layer of fat covering up your abs).

Breakfast:

For breakfast we don’t want many carbs however we do want a lot of protein. I wouldn’t advise bacon although it provides protein we have to remember we don’t want too much fat and back is quite high in fat. Bacon can actually have some severe health effects, researchers found that bacon is so fatty that each time you eat a slice of bacon your lifespan is decreased by 6 minutes. This statistic might not seem like a lot, but, 6 minutes from a health point of view is quite a lot consider it is because of how fatty it is. A better healthier food for breakfast is any type of eggs. Each large egg contains 72 calories and if you eat 3 and add another 50 calories if you cook it in butter that is 266 calories and 20g of protein (which isn’t a lot compared to other things we advise you but is still a decent dent in what you need). This is good because it also contains lots of vitamins such as 25% of your daily recommended intake of Vitamin B12, 27% of your daily intake of Choline and many more of your daily Vitamins. 1 large egg also only contains 5g of fat and 0.6 grams of carbs and lots of essential minerals. Eggs are also considered a high-quality protein source with all 9 essential amino acids which is ideal for health.

Mid-Morning / Afternoon Snack:

We need to keep on track for our protein goals so we need a high protein but low calorie mid-morning snack to keep on track to get a lot of protein but not many calories. The perfect snack to maintain high protein however ensure that you get a tasty treat would be a bit of eggs whites mixed with a little bit of flavouring syrup (chocolate, strawberry, whatever flavour). It would be advisable to get the eggs whites from Two Chicks you can get them in most UK supermarkets just go on their website and find a local supplier. 1 bottle contains 54.5g of protein and if you add in 50 calories for the flavouring syrup it is about 300 calories so if you drink two of these it is 109g of protein just from that and considering you need 1g of protein for every pound of body mass that can be a large chunk of your protein requirement or all of you protein requirement without much calories. You could alternate this for protein bars however they’re a lot more expensive and a lot less effective if we are trying to get a lot of protein. If a protein bar has 10g of protein to get anywhere near to the protein of 2 bottles of egg white we would need to eat 11 protein bars which is not cheap or calorie friendly if we assume 1 bar has 100 calories (but it probably has more like 200 calories) then you would have consumed 1100 calories and if we are assuming 1 protein bar is 200 calories then you are eating 2200 calories which is more than the average adult. A better time for a protein bar is just after dinner.

Lunch:

For lunch a basic sandwich is perfect if you have a filling that contains a bit of protein like ham or cheese you are still working towards the goal for calories and protein however we are having every essential food macro, there is plenty carbs to fuel your body until dinner but you also have enough protein that you are still getting closer to your calorie goal however we don’t want too many more calories so a sandwich is perfect low calories whilst still achieving protein. This is good because it is total around 350 calories.

Dinner:

Now Dinner does not have to be the same thing every single day the only thing that we are trying to keep all the time is high protein, low calories. When we say low calories for Dinner if we are assuming you have eaten 1200 calories and we want to maintain a 500 – 1000 calorie deficit and we are burning 2700 calories we can eat about 800 calories here and a protein bar later. So to start I would advise you could eat grilled chicken breast and rice is a good option eat 200g of chicken breast (or 1 medium sized to large chicken breast) and 1 cup of rice. The chicken contains about 500 calories considering 100g of chicken breast is about 240 calories. The 1 cup of rice (about 160g) is about 200 – 250 calories bringing our total to 700 – 750 calories. Another meal could be a breaded fish (specifically cod) has about 450 calories because there is 150 calories in 100g of breaded cod if you home make it you can get about 300g which is filling but also low calories. Serve with a 100 calories of chips and 200 calories of a vegetable and that is a healthy meal. Another healthy meal is a steak salad. Cook a bit of cheap steak and cut it up into thin slices the steak for 1 reasonable portion of salad is about 250 calories and about another 200 calories for all the salad so the leaves and all that. Now please adjust varying on what is in the salad and how much steak you have because if you have more steak then the calories will be more. The 200 calories for the salad so the leaves is just the leaves, accord it to the nutrition label on the salad packaging and for anything else added into the salad.

Dessert:

A protein bar is perfect for after dinner because if 1 has 10g of protein and 200 calories then that is perfect for low calories and to gain muscle. These are also perfect for just getting that last few grams of protein to finish your daily goals for protein without having another full meal this can just get you those last few grams of protein that are needed. This is also perfect for not getting too many calories that it blows your calorie deficit.

Drinks:

A health drink could be a protein shake with Creatine click here to get some Unflavoured Creatine perfect for getting muscle and improving fitness levels with minimal calories this drink is perfect for hydrating whilst keeping up the progress.

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