Muscle building diet

1. Follow the meals exactly (as detailed below), adding at least 5 fruits and/or vegetables to your daily diet. An easy way to do this is to mix the proteins with salad fixings and incorporate the flaxseed (which can be substituted for olive oil) into a healthy unprocessed salad dressing. Spices can be used but not in extremes. No thick and creamy salad dressings. Use salt sparingly, good alternatives are Mrs. Dash seasonings. Sugar is something to avoid at all costs, if you like sugar and cream in your morning coffee, try using skim milk and stevia as healthier alternatives.

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   Eat a meal at every 2-3 hours. If you miss a meal, you don't get to make up for it at the next meal. You will be having protein matched with a carb, and incorporating vegetables and fiber into your diet to help sustain your health and keep you feeling full.
   
   
   • Incorporate flaxseeds and flaxseed oil into your diet. Flaxseeds and flaxseed oils are available in many stores; you can also find bread and cereals containing flaxseed. Alternatively, you may take flaxseed oil capsules (1000 mg; can be found at nutritional supplement stores). Be warned, however, that pills may be unsatisfactory substitutes for natural flaxseed, as many health-promoting components in flaxseed may be lost during the processing in making the pills.^[1] The pills are not FDA approved, with research still in its infancy.^[1] Flax may help to curb your appetite and trick the body into thinking it's getting enough fat so that it will release fat stores^[2] and reduce overall inflammation of joints.^[3]
   • Water is very important, not only when dieting but also on a day-to-day basis. Some people are so dehydrated, that they confuse it for hunger pains. One common guideline is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. For those who use the metric system, divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters per day). Drink at least this amount every day, especially if you're exercising. Learn to love the taste of water, and see How to Drink More Water Every Day for more details.
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   First Meal (breakfast):
   
   
   • 1-2 scoops of a protein supplement in low fat milk or water (easiest morning meal), mixed with 1/2 cup of frozen fruit and/or fat free yogurt.
   • or 1 egg and 2 whites hard-boiled or fried with an olive oil substitute.
   • or 40 grams of steel cut oats (about half a cup or a quarter of a cup) (NOT THE INSTANT KIND, which is leached of MOST of it's natural fiber)
   • 1000 mg flaxseed oil
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   Second Meal (morning snack):
   
   
   • One can tuna or salmon (look for low sodium variety)
   • or 1-2 scoop protein shake and 2 Fiber One Bars, ground into a paste and mixed with skim milk.
   • 1000 mg of flaxseed oil
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   Third Meal (lunch):
   
   
   • Two 6 oz chicken breasts and 2/3 cup of whole wheat/high fiber pasta or whole grain brown rice.
   • 1000 mg of flaxseed oil
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   Fourth Meal (afternoon snack):
   
   
   • One can tuna or salmon (look for low sodium varieties)
   • or 4 oz of steak (Use sparingly, as steak has higher cholesterol than leaner proteins such as turkey, chicken, or fish)
   • 1-2 scoop protein shake and 2 fiber one bars, ground into a paste and mixed with 1c skim milk.
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   Fifth Meal (dinner):
   
   
   • 8 oz steak or equal amount of extra lean hamburger or salmon or shrimp, cooked in olive oil, excluding oils, or in a canola oil alternative.
   • One large salad or large portion of broccoli or cauliflower or both
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   Sixth Meal (night snack):
   
   
   • 1-2 scoops of a protein supplement in low fat milk or water
   • or 3 eggs (2 of them whites only) hard-boiled or fried with olive oil or calorie-free butter substitute
   • 1000 mg of flaxseed oil