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Weight Lifting Diet Plan & Nutrition Tips

Always eat regularly throughout the day.
Eating smaller meals every 3 hours or so will speed up your metabolism reducing body fat increasing muscle and improve your overall mood.

Consume some slow release protein before bed
Keep your body in constant supply of protein during the night, consume some protein such as a glass of milk or a protein shake before bed. Foods That Build Muscle.

Cut out sugars and sweets
Stop eating sweets, biscuits, crisps and fizzy drinks they contain empty calories that will just add layers of fat and give you inconsistent supply of energy throughout the day.

Keep a meal diary
Log what you eat and plan your meals in advance so you never look in the cupboard scratching your head, you will automatically know what you are eating next and stick to it.
If you don't have one download one here.

Increase your intake of essential fatty acids
Take an EFA or omega 3,6,9 or flax seed oil product, this will help regulate your hormone levels. I used an inexpensive product from my local health shop in capsule form.

Avoid lots of caffeine
Caffeine can stop your body from absorbing vital nutrients such as zinc and iron. Limit it your self to a few cups of coffee a day if any.

Consume a high protein breakfast
Your body will have been fasting for 8 hours so it is important to fuel it with protein in the mornings.

Take a good multivitamin product.

Consume a high protein and carbohydrate shake post workout.
Post Workout Nutrition Guide

Consume 6 meals a day
By saying 6 meals I do not mean 6 full 3 course meals as you will probably not be able to manage that much food without being sick. By meal I mean sufficient calories from proteins, fats and carbs in 1 portion. This could range from a good weight gain drink to tuna and pasta meal. The meals should be split evenly throughout the day and your body should be fed at least every three hours. If you feel hungry at all you are not eating enough in each meal.

Meal 1 Breakfast

Meal 2 Snack

Meal 3 Lunch

Meal 4 Snack

Meal 5 Dinner

Meal 6 Snack

A good snack could be a weight gainer shake or protein drink and some fruit or a sandwich. Your body needs food every couple of hours so try not go more then 3-4 hours between meals. When eating for muscle gain a good protein or weight gainer shake is vital it fill the gaps between actual meals.

If you get peckish between your meals do not be tempted to snack on chocolate or crisps instead have some fresh fruit. I like raw carrots and keep a small tub of some fresh pealed carrots to snack on.

Some good sources of proteins are as follows.

Eggs
Milk
Protein powders
Chicken
Fish
Cottage cheese
Beef
Turkey
Other meats
Nuts

Some good sources of carbohydrates are as follows:

Potatoes
Pasta
Rice
Whole wheat bread
Beans
Bananas
Grapefruit

The above foods are truly foods for muscle building and by following a strict weight lifting diet you can add some serious lean gains in muscle size.

By eating clean and healthy you will also notice that you start to feel a lot more healthier and have more energy which is vital for intense gym sessions

Don't Know What To Eat And When?

If you need help with your weight lifting diet plan then you can download these FREE 84 day meal plans ranging from 2000-6000calories.


They are suited for all body types and you basically just pick the weight lifting diet which suits your goals either fat loss, muscle maintenance or muscle gain.

Download Your Free Weight Lifting Diet Plans As Part Of The No Nonsense Muscle Building Program

Diet and Nutrition Articles You Need To Read

The Best Muscle Building Foods
A look at the best foods for muscle building and weight gain. Great advice for hard gainers and beginners.

Post Workout Nutrition
In this article, we will cover the physical side of preparedness by teaching you how to prime your body by eating for muscle gain before battling the weights.

Weight Gain Meal Plans
How to gain weight for the super skinny.

www.Muscle-Building-Coach.com

FREE Printable Meal Planners

A great tool to help you with your diet and sticking to your meal plan. If you fail to plan then you plan to fail. Planning your meals in advance is a sure fire way of sticking with them.

Here you can download a selection of our free printable meal planners. All the meal planners are in PDF format and will require adobe reader or similar to view correctly. Feel free to print as many copies off as you need.

Daily Meal Planner (Right click ' save as ' to download)

Weekly Meal Planner (Right click ' save as ' to download)

The Ultimate Training And Nutrition Journal (Right click ' save as ' to download)

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