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Add Muscle Diet -- How to Add
Muscle Without Ruining Your Health
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How Many Push-ups Can an Average Man Do?
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Not Working Out?-You're Losing More Muscle Mass Than You Think
Macadamia Nuts Are Packed with Protein and Iron to Build Muscle
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What to Eat to Recover from a Workout
January 1, 2010, last updated September 11, 2014
By the Editors, Mangoboss
When you decide to add muscle to your frame, you have a lot
of choices. Most guys make the wrong choice. They start
eating everything in site, pumping iron like crazy. Sure, they
gain weight. They also gain muscle-- you can't help but gain
muscle if you pump like crazy.
But they also may ruin their health. Everybody knows you
need protein to add muscle. But eating slabs of red meat will
add tons of artery-clogging cholesterol to your body. As a
result, because of the direct connection between arterial
health and maintaining an erection, you may find your sexual
potency diminished because you've destroyed your arterial
Moreover, eating meals that are high in fat content -- thick
steaks, for example --- may even change the genes of your
muscles. A 2012 study from the Steno Diabetes Center in
Gentofte, Denmark examined how feeding young healthy men
high fat diets changed their muscles.
They found that energy-dense high fat diet actually changed
45% of the genes in muscle. As the study noted:" HFO[high
fat overfeeding] introduced widespread DNA methylation
changes affecting 6,508 genes (45%)..."
Article Continues Below
So, the trick is to eat in a way that lets you lay on muscle
while also keeping your arteries nice and clear. Nuts such as
macadamia nuts are surprisingly rich in protein and can help
to improve your cardiovascular profile as well.
This column is designed to give you that. We will feature diets
that let you add muscle safely. Check back to get new meal
ideas and food strategies when you want them.
Light or Medium Lifting Days Are in dark type. On Heavy
Lifting Days, you can also eat what is in Red.
Egg whites (2)
Apple or Pear
Wheat Bread (1 or 2 slices, if you need a buttery taste, use a
butter substitute with omega-3s such as Olivio or Promise)
One slice low-fat cheese
Multi-vitamin ( some are formulated just for men)
Lean turkey sandwich, lettuce, tomato (no mayo, just
mustard, your choice what type)
You can substitute a subway turkey club sandwich
Small bag of your favorite chips
Drink-Gatorade or Water
Big piece of fish (salmon, sordfish steak, tuna steak, white
fish of your choice)
Huge plate of mixed greens (spinach, broccoli, string beans)
Mashed Potatoes- One scoop, topped with butter substitute
Wheat bread (2 small rolls or 2 slices)
Dessert-One day a week only-choose a low or no-sugar
dessert such as low-sugar ice cream (2 scoops) or
Drink water or Gatorade
If in doubt about the Sugar Content, always check the Sugar
Bench Press Average
10 Superfoods for Mens Health
Rory McIlroy's Workout
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Macadamia Nuts -Packed with Protein and Iron
Foods That Help to Prolong Erections
Six Pack Abs- Step by Step
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|Eat plenty of lean meat such as chicken to add muscle.