Part 3: Getting Started With A Proper Diet To Fuel The Muscles!

Women with tape measureWelcome back!  As I was saying in the previous post, I like to keep my meals as simple as possible.  Keeping in mind that I am male, nearly 52 years old, weighing 176 pounds, my daily routine would go something like this:

  • Meal 1:  Drink a glass of water upon rising.  Breakfast, which is the most important meal of the day, would consist of a cup of raw oatmeal with a scoop of protein powder, sliced almonds, and almond milk.  You can use regular fat-free or low-fat milk, but I am trying to eliminate as much dairy from my diet as possible.  I usually eat a banner after the oatmeal.  Any other fruit would be fine in place of a banana.  After that, I am usually pretty full.  If you are trying to gain more muscle weight, add some eggs or egg whites to your breakfast.  Do not skip breakfast if at all possible!  Your whole day and your workout will be adversely affected by missing this all important meal!
  • Meal 2:  Mid-morning snack consisting of an ounce of almonds or other quality protein sources.  This meal is just to keep your body fueled until lunch – this is not a big meal time!
  • Meal 3:  Lunch will usually consist of a grilled chicken breast, a small to medium portion of cooked brown rice (not instant – the real stuff!), and green beans or broccoli.  For me, this is a really important meal because I will eat heavier (more) at this meal than I will at dinner.  It pretty much catapults your body to make it through the rest of the day!  See the picture below to see what I take for lunch most days.Chicken Rice Broccoli
  • Meal 4:  Midday snack will consist of the rest of my lunch if I had some left over or a protein bar, more almonds, cottage cheese, an apple, or maybe a protein shake.  Taking into consideration my workout is after work, I will make sure to eat at least one hour prior to my workout.
  • Meal 5:  Post Workout Shake will consist of a high quality whey protein, preferably 100% Whey Isolate or other quality mixes to be consumed within 30-45 minutes after your workout – most preferably immediately afterwards!  This is the optimum time for your body to absorb the nutrients and refuel the muscles.  Skipping this step will result in little to no growth, and most often will have a negative impact on growth, since the muscles will be forced to feed off themselves if you do not give them what they need!  If you decide not to use a protein powder, make sure you eat good quality food immediately after your workout!
  • Meal 6:  Dinner is the last meal, but one of the lightest meals.  You want to be sure that you do not eat too close to bed – an hour or two before bed is best for your digestion and not storing excess calories as fat.  I like to eat grilled fish and a salad or maybe a chicken breast with salad or some type of green veggie.  Avoid anything with carbs, since your body does not need much at this time of day.

Now, if your workout is in the morning, your meals will vary slightly.  If you are going for weight loss, according to some experts, training in the morning gives you the greatest opportunity for losing the weight quicker by burning more calories than at night.

In this case, you might start your day by drinking lots of water, drinking a quick protein shake, and then do your workout.  Then post-workout, you will drink another shake or eat a full breakfast.  Continue following the rest of the meals of the day spacing them no more than 2 – 2 1/2 hours apart.

This should get you started.  Remember, you can substitute proteins and vegetables to suit your tastes.  Just make sure they are lean, healthy options.  I will talk more on nutrition in the next post.

‘Til next time,


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