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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
health.

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.



Breakfast

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)

Snack
Protein shake

Lunch

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


Snack

Protein Bar

Dinner
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
low-sugar cookies
Drink water or Gatorade

If in doubt about the Sugar Content, always check the
Sugar
Directory



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Foods That Help to Prolong Erections
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lean chicken salad to add muscle
Eat plenty of lean meat such as chicken to add muscle.