Chapter 1 Rules To Building Muscle. Chapter 2 To Gain or Not To Gain. Chapter 3 Done For You Meal Plans

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2 Turn Around Fitness Turning Your Life Around Through Building Muscle NUTRITION PLANS By: Tim Ernst Chapter 1 Rules To Building Muscle Chapter 2 To Gain or Not To Gain Chapter 3 Done For You Meal Plans

3 THE TOP 5 SIMPLE RULES FOR MUSCLE GAINS 1. Eat 5-6 Meals a Day. THE RULES TO BUILDING MUSCLE 2. Eat Protein With EVERY Meal and Eat Protein FIRST. 3. Rotate or Proteins and Carbohydrates for each meal. 4. Don t Eat Carbohydrates First Thing In The Morning or Past Six Unless You Are a Real Hard Gainer. The Meat and Nuts Breakfast. 5. Stay Hydrated. 3

4 THE RULES TO BUILDING MUSCLE Why 5-6 meals a day? 5-6 Meals a Day 1. Eating 5-6 meals a day will prevent you from over eating. 2. Eating 5-6 meals a day will help you build more muscle because of the steady flow of amino acids. 3. Eating 5-6 meals a day will help speed up your metabolism. 4. Eating 5-6 meals a day will control blood sugar levels. 5. Eating 5-6 meals a day will increase energy levels. NOTE: Some of your meals will be small meals like nuts, an apple, protein shake etc. It can take some getting used to eating 5-6 meals a day when most people are used to the traditional 3 meals. Start off slow and don t get to overwhelmed. Your body will thank you and perform at optimal levels. 4

THE RULES TO BUILDING MUSCLE Eat Protein With Every Meal Eating Protein with every meal is essential to building lean muscle mass. The more muscle mass you have, the greater your metabolic rate.

5 THE RULES TO BUILDING MUSCLE Eat Protein With Every Meal Eating Protein with every meal is essential to building lean muscle mass. The more muscle mass you have, the greater your metabolic rate. It is said that protein can curve cravings and keep your body in fat burning mode. Eating protein gives your body a bigger metabolic boost than eating carbohydrates or fats. Protein is necessary for maintaining a strong immune system and for optimal hormone and neurotransmitter production. Protein also stabilizes blood sugar levels, which helps maintain consistent energy levels, control appetite and reduce body fat storage. 5

6 THE RULES TO BUILDING MUSCLE How Much Protein? For a long time now the recommended daily allowance (RDA) has been 0.8 grams per kilogram of bodyweight per day. Recently there have been studies by Canadian scientists that have determined that the RDA is too low and should be approximately 1.2 grams per kilogram per day for sedentary people. 1. Athletes and bodybuilders require more. They require up to 1.5 grams or even 2 grams per pound (3.3 to 4.4 grams per kilogram) depending upon the individual s goals, body type and training levels. These amounts will equate to approximately 40%-50% of total calories for most people. When you plan to make 5-6 meals a day you should always start with protein first. You should divide your protein between your six meals. So for example, a 200 pound male would need to eat about 33 grams of protein with every meal. 6

7 THE RULES TO BUILDING MUSCLE Rotate Your Proteins and Carbohydrates One thing to remember is to rotate your Proteins and Carbohydrates for every meal. The reason for doing this is because your body reduces the development of food sensitivities which are known to increase cortisol in people. Cortisol is a stress hormone that: a. increasing blood sugar through gluconeogenesis b. suppressing the immune system c. aiding in fat, protein, and carbohydrate metabolism Your body can create antibodies to the food you have consumed on a daily basis over a period of years. For example, if you eat chicken in meal 2 don t eat chicken in meal 3. Eat another protein like fish, turkey, or eggs. However, It is ok to eat chicken again in your 4th or 5th meal just don t eat it back to back, split it up. 7

THE RULES TO BUILDING MUSCLE The Meat and Nuts Breakfast What about the breakfast of champions? Cereals is one of the worst things you can eat for breakfast, that s if you eat breakfast at all.

8 THE RULES TO BUILDING MUSCLE The Meat and Nuts Breakfast What about the breakfast of champions? Cereals is one of the worst things you can eat for breakfast, that s if you eat breakfast at all. You must eat breakfast every morning but, the best breakfast is the Meat and Nuts Breakfast. This one nutritional tip will increase: a. Leanness. b. Energy. c. Sustained mental Focus. The meat is responsible for a slow and steady rise in blood sugars. The nuts are responsible for being a great source of healthy fat that allows the blood sugar to remain stable for an extended period of time. 8

THE RULES TO BUILDING MUSCLE Stay Hydrated Water is essential for muscle growth. A decrease in 1.5% translates in a drop of 10% of your maximal strength. You should be drinking 0.6 to 0.

9 THE RULES TO BUILDING MUSCLE Stay Hydrated Water is essential for muscle growth. A decrease in 1.5% translates in a drop of 10% of your maximal strength. You should be drinking 0.6 to 0.7 ounces of water per pound of body weight. For example: A 200 pound male should be consuming 120 to 140 ounces of water a day. You will be able to do more sets and reps while staying hydrated. How do you know your body is properly hydrated? Lets look at the urine color chart on the next page. 9

10 THE RULES TO BUILDING MUSCLE Stay Hydrated This is a basic and simplistic urine chart to determine how hydrated you are. Make sure that before you train your urine color is at the top of the chart for maximal strength and muscle gains. Optimal Well Hydrated Hydrated Drink Water Immediately 10

11 TO GAIN WEIGHT OR LOSE WEIGHT? Here is a great example on what you need to do if you want to gain weight. In this example I m going to use a 200lb male who wants to gain size. You can use this calculation for any body weight. It just takes some simple math. Body weight x lb male x 20=4000cal a day to build muscle. 50% from Carbs 30% from Protein 10% from Fat Every gram of carb= 4 Cal Every gram protein= 4 Cal Every gram Fat=9 Cal 11

12 TO GAIN WEIGHT OR LOSE WEIGHT? Here s how to do the math: 1.) Carbs. You take the total amount of calories (4000) and multiply by.50 to get 2000 calories. Then there are 4 calories for every gram of carb. So you dived 2000 calories by 4 to get 500 grams of carbs. This is what a 200 pound man has to eat everyday to build muscle. 2. Protein. You take the total amount of calories (4000) and multiply by.30 to get 1200 calories. Then there are 4 calories for every gram of protein So you dived 1200 calories by 4 to get 300 grams of protein. 3. Fats. You take the total amount of calories (4000) and multiply by.20 to get 800calories. Then there are 9 calories for every gram of fat. So you dived 800 calories by 9 to get 88.8 grams of fats. 12

13 Recap: 500 grams carbs 300 grams Protien 90 grams Fat TO GAIN WEIGHT OR LOSE WEIGHT? Divide by 6 meals a day. 83 grams carbs with every meal. 50 grams protein with every meal. 15 grams fat with every meal. 13

14 TO LOSE WEIGHT? First off I want to say that this program is mainly directed towards individuals that want to gain weight and build muscle fast, but today I want to talk to those individuals who have a hard time loosing FAT. IT S NOT YOUR FAULT There are many Personal Trainers, Nutritionists, and T.V. shows that will have the desire to help someone struggling to Loose Fat and mean well, but go about in an unrealistic way. How many times have you seen or heard someone say that you have to get rid of all the unhealthy foods and habits from your home? Well this is partially true, but for some people its extreme. Now I m not saying that this approach doesn t work, but most individuals will relapse and put all the weight back on and then some. I would like to suggest that YOU choose one thing to cut down on a day. For instance, if you eat 2 cheese burgers a day cut down to 1 cheese burger. If you drink 4 sodas a day, cut down to 3 sodas a day and so on until you eliminate these things completely. This will create new habits and a different MINDSET THAT WILL LAST! 14

15 THE FAT LOSS MINDSET 1. You have to COAX the fat off your body! Extreme measures often lead to extreme disappointments. 2. Give yourself ENOUGH time. set a realistic goal. Strive for 1% per week. This approach is normal and on the right track. 3. Create a roadmap. Measure everything or you will not know what is actually happening. It s like the saying goes, What gets measured, gets IMPROVED! 4. Strive for PROGRESS, not perfection. If you are improving, be happy with that. 5. FOCUS ON ONE MEAL AT A TIME! 6. EAT 6 MEALS A DAY. Eating 6 meals a day will speed up metabolism. 7. Eat Protein with EVERY Meal. 8. Don t START your day eating carbs. You want a steady rise in blood sugars. The only time you will eat carbs in the morning is if you work-out in the morning/post meal. 9. Don t END your day eating carbs. The only time you will eat cabs in the evening is if you work-out in the evening/post meal. 10. Drink Plenty of water. Drinking plenty of water flushes out any toxins in the body. 15

16 YOUR PERSONALIZED FAT LOSS DIET YOUR PERSONALIZED FAT LOSS DIET Calories: Stage 1-Body Weight x 14 Stage 2-Body Weight x 12 Stage 3-Body Weight x 10 Stage 4-Body Weight x 8 The goal is to maximize fat loss BEFORE having to drop stages. You WILL have to drop. 16

17 YOUR PERSONALIZED FAT LOSS DIET EXAMPLE EXAMPLE: Lets say you are a 200lb male. 200lbx14=2800 cal per day. This is a STARTING point on the amount of calories you need a day to loose fat. 50% Protein 30% Carbs 20% Fat For every gram of Carb= 4 Cal For every gram of Protein= 4 Cal For every gram of Fat= 9 Cal 17

18 YOUR PERSONALIZED FAT LOSS DIET MATH HERE S THE MATH 1. Protein. You take the total amount of calories (2800) and multiply by.50 to get 1400 calories. Then there are 4 calories for every gram of protein so you dived 1400 calories by 4 to get 350 grams of protein a day. NOTE: This seems a little high in protein a day but its an example that you can feel free to play around with. 2. Carbs. You take the total amount of calories (2800) and multiply by.30 to get 840 calories. Then there are 4 calories for every gram of carb. So you dived 840 calories by 4 to get 210 grams of carbs a day. 3. Fats. You take the total amount of calories (2800) and multiply by.20 to get 560 cal. Then there are 9 calories for every gram of fat. So you divide 560 calories by 9 to get 62.2 grams of fats a day. 18

19 RECAP: YOUR PERSONALIZED FAT LOSS DIET RECAP 350 grams of Protein a day. 210 grams of Carbs a day. 62 grams of Fats a day. Divide by 6 meals a day 58 grams of protein. 35 grams of carbs. 10 grams of fats. TIP: If you have a smart phone download the app Spark People. Its a great tool to count calories and setting goals for fat loss. 19

20 YOUR TYPICAL MUSCLE BUILDING DIET Meal 1. Protein/Fat WHAT DOES A TYPICAL DAILY DIET LOOK LIKE? Meal 2. Protein/Fat Meal 3. Protein/Carb Meal 4. Protein/Carb Meal 5. Protein/Carb Meal 6. Protein/Fat 20

21 Done For You Meal Plans 21

You don t want to gain mass to fast otherwise this will result in excessive fat.

22 NUTRITIONAL PlANS These specific diet plans are designed to help you gradually gain weight. You will notice that every 3 weeks the calories start to go up. You don t want to gain mass to fast otherwise this will result in excessive fat. NOTE: You can change up the kinds of Protein, Carbohydrates, and Fats from the diet plans. An Example would be: If for dinner you don t want chicken as your protein then you can substitute it for another protein source. 22

23 YOUR TYPICAL MUSCLE BUILDING FOODS PROTEIN Should consist of: Boneless Skinless Chicken Breast Tuna Eggs White Fish Bison Top Sirloin Ground Lamb Yogurt/Cottage Cheese CARBOHYDRATES Should consist of: Brown Rice Sweet Potato/Yams Oatmeal Quinoa Beans FATS should consist of: Almonds, Cashews, Walnuts Avocado Natural Peanut butter/the kind you stir. Olive Oil, Coconut Oil, Seeds 23

24 NUTRITIONAL MEALS FOR 130LBS Protein= Carbs= Fats= 47.5 Calories=2,617 7 am Breakfast 1 SCOOP PROTEIN POWDER 1 LARGE EGG 3/4 CUP EGG WHITES 1 CUP OATMEAL 9 am Snack PROTEIN SHAKE 1 1/2 SCCOPS HANDFUL OF MIXED NUTS 1 BANANA 5 BROWN RICE CAKES 11 am Snack HAND FULL MIXED NUTS 1 APPLE SALAD DRESSING MIRACLE WHIP 1 TUNA CAN 1 1/2 MULTIGRAIN BREAD 1 pm Mid Meal 4 OZ CHICKEN BREAST 5/8 CUP RASPBERRIES 3/8 APPLE SAUCE UN-SWEETEN 1/2 SLICE PITA BREAD 1/2 SCOOP PROTEIN POWDER Protein 58.9 Carbs 63.5 Fats 10g Calories 554 Protein 48.2 Carbs 79.9 Fats 10.7 Calories 589 Protein 42.8g Carbs 35.3 Fats 11.9g Calories 417 Protein 41.9g Carbs 38.6 Fats 3.7g Calories 349 Post Workout Shake/Meal PROTEIN SHAKE 1/4 LB. GROUND TURKEY 1 LARGE SWEET POTATO POTATO 7 SPEAR ASPARAGUS 1 3/8 CUPS SALAD ROMAINE 1/2 TBS ITALIAN REDUCED FAT Protein 25.6g Carbs 44.9 Fats 10.3 Calories pm Meal 1/8 LB GROUND BEEF 3/8 CUP BROWN RICE 3/8 CUP COTTAGE LOW FAT 1% 24 Protein 28g Carbs 56.6 Fats 5.6g Calories 397

25 NUTRITIONAL MEALS FOR 150LBS Protein= Carbs= 376 Fats= 43.8 Calories=2,852 7 am Breakfast 1/2 PROTEIN POWDER (SCOOP) 1 1/4 CUPCEREALS MULTIGRAIN OATS,DRY 2 1/2 SLICES BREAD,MULTI/WHL GRAIN 5/8 CUP MILK, SKIM 9 am Snack PROTEIN POWDER (SCOOP) 1 BANANAS,RAW 1 1/2 CUP BLUEBERRIES,RAW 1 1/8 MILK, SKIM 11 am Snack 1/4 LB CHICKEN,GROUND 5/8 CUP PASTA, WHOLE WHEAT 1/4 CUP SAUCE,PASTA 5/8 MILK, SKIM Protein 59.7g Carbs Fats 8.5g Calories 737 Protein 57.8g Carbs 70.7g Fats 5.1g Calories 533 Protein 31.5g Carbs 47.8g Fats 11.9g Calories pm Mid Meal 5 1/2 SLICE CHICKEN BREAST OVEN-ROAST 1 CUP SOUP,BEEF NOODLE 2 SLICES BREAD,MULTI/WHL GRAIN Post Workout Shake/Meal 4 1/2 OZ CHICKEN BREAST,NO SKIN,RAW 3/8 CUP RICE,BROWN 1/2 BROCCOLI 8 pm Meal 1/4 lb GROUND BEEF 1 SWEET POTATO 9 SPEAR ASPARAGUS Protein 36g Carbs 43g Fats 38.8g Calories 397 Protein 36.1 Carbs 57.3 Fats 3.7 Calories 413 Protein 43.4g Carbs 56.6 Fats 5.9g Calories

26 NUTRITIONAL MEALS FOR 170LBS Protein=294.8 Carbs= Fats= 56.2g Calories=3,177 7 am Breakfast 1 1/2 PROTEIN POWDER (SCOOP) 3/4 CUP MILK, SKIM 1 1/4 CUP CEREALS MULTIGRAIN OATS,DRY 3 SLICES BREAD,MULTI/WHL GRAIN Protein 62.4g Carbs 120.9g Fats 9g Calories am Snack 2 1/2 PROTEIN POWDER (SCOOP) 1/8 CUP CEREALS GRANOLA OATS & HONEY 7/8 CUP BLUEBERRIES,RAW 7/8 CUP STRAWBERRIES 11 am Snack 5/8 CUP PASTA, WHOLE WHEAT 1/4 LB CHICKEN,GROUND 1/4 CUP SAUCE,PASTA,SPAGHETTI 1/2 CUP MILK, SKIM 1 pm Mid Meal 5 1/2 SLICE CHICKEN BREAST OVEN-ROAST 1 CUP SOUP,BEEF NOODLE 2 SLICES BREAD,MULTI/WHL GRAIN Post Workout Shake/Meal 2 SCOOP PROTEIN POWDER 1 1/8 CUP MILK, SKIM 1 BANANAS 1 1/8 CUP BLUEBERRIES 1 1/8 CUP SPORTS DRINK, (GATORADE) 1/4 CUP ALMONDS 8 pm Meal CHICKEN BREAST,NO SKIN 9 SPEAR ASPARAGUS 1 1/2 SWEET POTATO,RAW 26 Protein 60.6 Carbs 45.1g Fats 7.4g Calories 467 Protein 31.5g Carbs 47.8g Fats 11.9g Calories 424 Protein 36g Carbs 43g Fats 38.8g Calories 397 Protein 62.9g Carbs 94.3g Fats 17.2g Calories 743 Protein 41.5g Carbs 43.4g Fats 2.2g Calories 361

27 NUTRITIONAL MEALS FOR 190LBS Protein=302.4 Carbs= 415.7g Fats= 64.5 Calories=3,415 7 am Breakfast 2 LARGE EGG,WHOLE,RAW 7/8 CUP EGG,WHITE,RAW 7/8 CUP CEREALS MULTIGRAIN OATS,DRY 2 1/2 SLICES SLICES BREAD,MULTI/WHL GRAIN Protein 54g Carbs 82.1g Fats 16g Calories am Snack CHICKEN BREAST,NO SKIN,RAW 7/8 BROCCOLI,RAW 1/2 tbs OIL,OLIVE 3/8 CUP RICE,BROWN,MEDIUM-GRAIN 11 am Snack 3 1/2 SLICES TURKEY BREAST MEAT 7/8 CUP CHEESE,COTTAGE,LOWFAT,1% 1/8 CUP ALMONDS 7/8 CUP APPLES,RAW,WITH SKIN 1 tbs SALAD DRSNG, MIRACLE WHIP 1 BREAD,PITA,WHOLE-WHEAT 1 pm Mid Meal 5 1/2 OZ TURKEY BREAST,MEAT ONLY,RAW 3/8 CUP RICE,BROWN,MEDIUM-GRAIN,RAW 3/8 CUP CARROTS,RAW 1/2 tbs OIL,OLIVE Protein 46.8g Carbs 59.6g Fats 11.3g Calories 534 Protein 46.1g Carbs 63.9g Fats 11.4g Calories 526 Protein 44.1g Carbs 58.9g Fats 5.0g Calories 513 Post Workout Shake/Meal 1 1/2 SCOOP PROTEIN POWDER 1 3/4 CUP MILK, SKIM 1 BANANAS 1 3/4 CUP STRAWBERRIES 1 3/4 CUP SPORTS DRINK, (GATORADE) 8 pm Meal 7/8 CUP PASTA, WHOLE WHEAT 3/8 LB BEEF,GROUND, 5% 1/2 CUP CHEESE,COTTAGE,LOWFAT,1% 27 Protein 52g Carbs 102g Fats 5g Calories 631 Protein 59.4g Carbs 49.1g Fats 10.9g Calories 544

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