Eat like a body builder

Eating like a body builder will help you build muscle , lose
excess weight , and maintain a healthy weight if you
follow it strictly. The basic idea is to eat a diet high in
protein and fiber , and low in carbohydrates and fat. To eat
like a body-builder, read these pointers as well as the
sample diet below.

Follow the meal plan detailed below. Spices can
be used but not in extremes. Avoid thick or
creamy salad dressings. Use salt sparingly; good

Avoid sugarat all costs; if you like sugar and cream in your
morning coffee, try using skim milk and stevia as
healthier alternatives.

Eat a meal every 2 to 3 hours. Body-builders
emphasize proteins matched with carbs;
however, incorporating vegetables and fiber into your
diet will also help sustain your health and keep you
feeling full. If you miss a meal, you don't get to make
up for it at the next meal.

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]
Drink plenty of water. Water is very important
whether you’re dieting or not. 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.
Steps

First meal (breakfast):
1 to 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); do not
substitute with instant oats , as most of
their natural fiber has been leached
1000 mg flaxseed oil
Second meal (morning snack):
One can tuna or salmon (look for low sodium
variety)
or 1 to 2 scoops of protein shake and 2
Fiber One Bars ground into a paste and
mixed with skim milk
1000 mg of flaxseed oil
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
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 to 2 scoops of protein shake and 2 Fiber One
Bars ground into a paste and mixed with skim
milk
Fifth meal (dinner):
8 oz steak or equal amount of extra-lean
hamburger, salmon, or shrimp, cooked in olive
oil, or a canola oil alternative.
1 large salad or large portion of broccoli or
cauliflower (or both)
Sixth meal (night snack):
1 to 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
Substitute where necessary. For example, 1 can
of tuna or salmon can be replaced with either 3
turkey niblets or 1 1/2 cups of imitation crab meat
(remember to check expiration date); instead of eggs,
you can have light Swiss cheese (only eat 3 1/4"
cubes).
If you are a vegetarian, wherever it says animal
flesh, you can replace it with tofu, beans, peas,
and nuts.
Incorporate fruits and vegetables. Though good
for building muscles, the diet on this plan is
limited to processed protein and carbohydrates,
which isn’t healthy or sustainable. Balancing your
meals with more vegetables, fruits, and low-fat, low-
cholesterol, unprocessed proteins will ultimately lead
to a healthier body and lifestyle. Add 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.