Nutrition programs

Nutrition program for building muscle

Goal : build muscle

How : Consume enough proteine to stimulate protein syntesis, consume enough fats to gain, postpone breakfast to burn fat, first part of the day only protein and fat to burn fat, have carbs later in the day, have proteine and carbs post workout to stimulate protein synthesis, have protein and fats before bed on non traing days, quit eating 3 to 2 hours before bed to ensure low insuline and max growth hormone while sleeping.

Non training day :

Meal 1 protein and fat :
Coffee with heavy cream, whey and raw cacao powder.
Supplement with spirulina and chlorella.

Meal 2 protein and fat :
Greek yoghurt with whey and raw cacao nibs.
Nuts.
Supplement with multi vitamins and glucosamine.

Meal 3 protein and fat :
Salad with fatty fish (mackrel, haring, sardines), tomato, seldery, venkel, balsamico vinegar, pijnboom pitten, sunflower seeds, pumpkin seeds, chia seeds, hennep seeds and gomasio.
Soup
Boiled eggs
Supplement with fish oil.

Meal 4 protein and carbs :
Home made pancake (spelt flower, whey, eggs, milk, gomasio, spelt fiber) with :
cottage cheese, black pepper, kurkuma and marmite
or
peanut butter with sambal

Meal 5 protein and carbs :
Meat/Fish with potato's, rice or pasta

Meal 6 protein ans fats :
Kwark with whey and raw cacao nibs.
Supplement with calcium, magnesium and zinc.

Training day :

Meal 1 protein and fat :
Coffee with heavy cream, whey and raw cacao powder.
Supplement with spirulina and chlorella.

Meal 2 protein and fat :
Greek yoghurt with whey and raw cacao nibs.
Nuts.
Supplement with multi vitamins and glucosamine.

Meal 3 protein and fat :
Salad with fatty fish (mackrel, haring), tomato, seldery, venkel, balsamico vinegar, pijnboom pitten, sunflower seeds, pumpkin seeds, chia seeds, hennep seeds and gomasio.
Soup
Boiled eggs
Supplement with fish oil.

Meal 4 protein and carbs :
Home made pancake (spelt flower, whey, eggs, milk, gomasio, spelt fiber) with :
cottage cheese, black pepper, kurkuma and marmite
or
peanut butter with sambal
Apple.

Workout

Meal 5 protein and carbs :
Shake with milk, whey and bcaa.
Banana and kiwi

Meal 6 protein and carbs :
Meat/Fish with potato's, rice or paste
Something sweet like cake, apple pie, rice crackers with chocolate for carb back loading
Shake with milk, whey and bcaa.
Supplement with calcium, magnesium and zinc.