BodyBuilding 101

2 lbs boneless skinless chicken breast
1 28 oz can crushed tomato
1 chopped onion
1 chopped green pepper
3 pressed garlic cloves
¼ tsp. thyme
¾ tsp. salt
½ tsp. oregano
1 tbsp. parsley
Dash of pepper
Cooking spray

Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for 15 minutes; stirring occasionally. Add browned chicken, cover and cook on low for 45 minutes. Uncover and cook an additional 15 minutes. Serve. Top on whole wheat pasta or brown rice if desired.

1 lb. flank steak cut in strips or small pieces
1 large green pepper, cut in strips
1 red pepper, cut in strips
1 medium yellow onion, cut in strips
3 cloves pressed garlic
1 tsp chili powder
Lemon juice
Fresh ground pepper to taste

Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired.

8 ounces chicken breast cut into chunks
1 can diced tomatoes or 2 medium fresh tomatoes diced
1 can spicy chili hot beans
1 medium onion chopped

Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese.

1 can tuna or salmon
1 onion
1 tablespoon of salt
1 teaspoon of pepper
1 teaspoon of parsley
1 whole egg
3 medium potatoes, boiled and mashed

Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides.

It’s a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don’t have to work too hard at meal time.

There’s really no need to measure carefully for the portions suggested. This isn’t an exact science! Eyeball your portions and consider the following chart:

Meal 1
Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa)
1 cup cottage cheese
1 cup berries

Meal 2
Protein shake
1 cup raw veggies

Meal 3
Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan)
1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy
1 garden salad drizzled with olive oil and red wine vinegar

Meal 4
Protein shake
1 cup yogurt

Meal 5
8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil
1 cup cooked tomatoes
2 cups pasta
1 cup broccoli/cauliflower mix

Meal 6
Protein shake
1 cup melon
1 cup yogurt

Meal 1
3 packs instant oatmeal
1 banana
1 cup of yogurt
1 cup of cottage cheese

Meal 2
Protein shake
1 large baked potato

Meal 3
8 ounces chicken breast
2 cups pasta
1 apple
1 cup yogurt

Meal 4
1 can of tuna
1 – 2 cups broccoli

Meal 5
Protein shake
1 cup brown rice

Meal 6
8 ounces broiled fish
1 cup veggies
2 cups rice

Meal 1
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies)  You can also add some chicken or lean beef if you want.

Meal 2
One cup yogurt or a protein shake

Meal 3
6 oz Chicken
Small raw vegetable salad
1 bagel

Meal 4
1 piece fruit
3-4 oz Chicken

Meal 5
6 oz fish
1 – Cup grilled veggies
1 – Cup brown rice

Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. A good diet is well-rounded and contains some of each of the food groups.

Here’s a list of good foods for you to eat in each of the categories you need to concentrate on:

Proteins
White meat chicken or turkey
Canned tuna
Canned salmon
Fresh Fish
Shellfish
Eggs
Tofu
Soy
Red meat like steak or roast

Complex Carbohydrates
Oatmeal
Potatoes
Yams, Sweet potatoes, Acorn squash
Rice
Legumes
Corn

Vegetables
All water based types.
Lettuce, Cabbage, Spinach
Asparagus
Bok Choy, Leeks
Tomatoes
Celery
Onions
Green Beans
Broccoli, Cauliflower, Radish
Zucchini Squash
Mushrooms
Carrots
Peas

Fruit
1 Apple
1 Orange
1/2 Grapefruit
3 Small Apricots
1 Banana
1/4 Melon
1-Cup Berries, Grapes
1 mango, small papaya

Dairy
1 yogurt
1-Cup low fat cottage cheese
1-Cup non-fat milk (I use vanilla soy milk instead!)
1/2 Cup non or low fat cheese

Wheat Products
2 slices whole wheat bread
1 bagel
2-Cups pasta
Whole wheat tortillas

Snack Foods
Rice cakes
Non-wheat cereals
Plain popcorn
Raw Vegetables
Nuts
Dried Fruit

A good diet is essential to an effective bodybuilding program. You can workout with the intensity of a professional, but if your diet stinks, you won’t be doing yourself any good. Consider the following general tips for your nutritional needs.

• Drink skim milk or soy milk
• Cut sugar from your diet. Use artificial sweeteners instead.
• No regular soda! Diet is better for you anyway and doesn’t contain sugar
• Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat
• Eat lots of fish to increase your levels of Omega 3 fatty acids
• Chicken breasts are good for you as well
• Allow yourself one cheat day a week where you can indulge in something you’ve been craving. Just don’t overdo it on your cheat days or you can undo all you’ve accomplished.
• Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout.
• Protein and complex carbohydrates are very important
• Instead of eating three large meals a day, eat six smaller ones
  Don’t skip meals
• Vegetables are always a good choice at mealtime
• When eating out, choose foods wisely. Avoid most fast food restaurants or opt for healthy choices – remember no burgers!

The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you’ll find yourself not even craving the foods you used to eat.
In case you’re a little confused over what and how to eat, consider the following sample meal plans.