Non Vegetarian Eating Plan For Bulking Muscles..!!!

How to Make Bulking Muscles by Non Vegetarian Food

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Are you fed up with the bulk of winter season's and waiting for summer to get lean and the starting of bulking, you are at right place. This article will help you.
The simple mathematics of bulking is eat more than your body burns off.

The 3 nutrients we are going to concern in this article are.

Carbohydrates:

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 Many of us see carbohydtares as curel evil. But if u understand something about carbohydrates you will become a best friend of carboydrates. Carbohydrates come under two heading slow andfast releasing carbohydrate. FAST ACTING CARBS such as white rice, white bread, sugar, sweets etc are broken down quickly by the body.Once you ingest these fast carbs your liver secretes a hormone called insulin. This spike in insulin is produced by your body for glucose metabolism. Put simply, it had to use these carbohydrates. If you're at rest and you have ingested glucose not needed by your body, it is stored as fat. However, taken at the right time, directly after your workout in liquid form, the insulin spike can fuel your muscles into accelerated anabolic recovery phase. This is good. As ectomorphs, building muscle is hard. We need to use every opportunity to create muscle and enhance recovery, so we may train again quicker.

Complex carbohydrates on the other hand, are harder for the body to breakdown. They give us a slower release of glucose when broken down and don't spike insulin. This slow release of carbohydrates is good for building muscle, as we are constantly supplying the body with the building blocks it needs, to stay in a muscle building, or anabolic stage.Your exact intake of carbs will depend on your bodyweight but as a rule of thumb, take your bodyweight and eat between 2 and 2.5 grams of carbs per lb of bodyweight. Remember that carbohydrates contain 4 calories per gram.

Protein:

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Protein is quite simply your most important macro-nutrient. Protein is the building block for the body. It is very important for bodybuilders who are looking to add lean mass. You will need to stick to lean sources of protein if you want to create lean muscle.
Sure you can eat that whole sirloin steak, including the 10 cm slab of fat attached to it, but don't complain if you gain a lot of fat and no muscle. Stick to lean protein sources. Turkey, chicken, fish, lean steak and mince, eggs and of course, protein shakes. Aim to attach with 1.5g of protein per lbs of bodyweight.

Fats:

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Fats are often overlooked for ectomorphs and I had even fallen victim to the 'all fat is bad' trend before I learned the truth. Fats play a very important role in the body. They lubricate cells within the body, keep skin and hair soft and supple but most important for ectomorphs, they regulate testosterone levels! Without testosterone you might as well pack up and go home.

Food high in saturated fat needs to be avoided at all costs as they clog arteries, increase cholesterol and increase your risk of heart related problems. The fats you are looking for are high in omega 3,omega 6, and omega 9. Excellent examples are oily fish, avocados, flaxseed oil, nuts or eggs. A mixture of all of these would be the best way to go about it.
To our bulking advantage, fats have 9 calories per 1g. Excellent for us ectomorphs, more penny for you buck!

Diet:

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The conclusion i have outlined you'll note that a diet should contain 50% carbs, 30% protein and 20% fats. In order to determine exactly how many calories you need, you can also try to take your weight in lbs and multiply it by 17 to 20. For example, a 174lb man would do the calculation of:

174lb X 17 = 2958 calories per day for a bulk.

Here is a sample diet including some supplements. The supplements are exactly that, items which SUPPLEMENT your diet. Remember, you need to EAT to grow big.

Meal 1:

Protein ShakeOats
Flaxseeds Oil

Meal 2:

Scrambled Eggs 4-5
Lentils
Bran
Apple

Meal 3:

Chicken Breast
Peas
Banana 2-4
Couscous

Meal 4:

Sweet Potato(Large)
Tuna 1 Piece
Almonds(Handful)
Banana 2

PreWorkout:

 Protein Shake+Glutamine
Oats

Post Workout:

Protein Shake 25 gm
Creatine 5gm
Glutamine 5gm

Meal 6:

Tuna
Pear 1
Oats

1 Hour Before Bed:

Cottage Cheese
Banana 1
Protein Shake
Flaxseed Oil 10 gm



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