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By Beginner Bodybuilding Guide
Before we get into the specific generation of a meal plan that will guarantee that you get results from all your hard workouts we need to cover a few basic rules that you need to adhere to. The first and the most important is to deal with the junk food and candy that you are eating.
Eating junk food like a hamburger and fries once a week is not a problem. Your body looks like what you do to it and feed it every day, not what you do once a week. If you are eating junk food every day then you are wasting your time in getting results and you need to stop that habit now.
The only way that you are going to stay motivated is to learn how to count calories so that you not only know how many calories you are eating every day but also the quality of those calories, the protein, the carbs and the fat. You need to start writing down everything you eat through the day.
Keep a close watch on yourself so that you stay honest - if you have a candy bar, write it down immediately so you don't conveniently "forget" later on. Most pre-packaged food is easy to track since federal law dictates that they must have nutritional information clearly marked on the packaging. Simply copy down the numbers into your log, but beware!
As for non-prepackaged foods, such as fruits and cooked meals, you can buy a cheap calorie-counting book that should give you an approximation based on weight or volume. Pick ones that shows the protein/carb/fat-breakdown of different food types.
Tracking your eating patterns will help you resist junk food binges, simply because you are now forced to face up to just how many calories each such occasion really adds. Ignorance may be bliss, but ignorance certainly won't help you get ripped.
Without going into the specific detail on how to correctly identify carbs, fats and proteins and the amount of grams that you need of each there is a simple basic formula that you should use. If you want to add muscle you should be eating 25% to 35% protein, 40% to 60% carbohydrates and 20% to 25% fat.
Here is a typical muscle building diet plan:
Breakfast, 1 large bowl of oatmeal + slimmed milk + 8 egg whites scrambled + one piece of fruit like apple or cup of strawberries.
Every two hours after breakfast you need to snack on something like a whole-wheat turkey or tuna sandwich or a protein shake with skim milk.
Lunch would be a small lunch like one piece of chicken breast and a large salad.
Two hours later another chicken sandwich or a whole-wheat hamburger or something similar.
Dinner, usually a place to catch up on any calories that you were short of adding during the day. A well balanced meal with carbs, protein and fat could be anything from a home cooked stew to curry, chicken, fish or meat and rice plus vegetables.
For more great bodybuilding tips and information go to Beginner Bodybuilding Guide