Water, is key to building muscle, because of our bodies being 70% water. This is important to remember because, in order to preform properly you need to be hydrated efficiently. Another thing to consider, is that supplements, and nutrients, are used efficiently, when we are properly hydrated.
Where whey comes into play, is up for debate with most people, but in order to achieve that savage build, whey is critical. I weigh 165, and I consume, 175-210 crams a day. Now I can hit my macros without supplements, but I will still use whey protein, before and after a workout. I will also use it when I am unable to eat, for example, I keep a couple shaker cups and a tub of protein in my car at all times. This way I avoid unnecessary fast food purchases, and I ensure that I hit my macros, in an effortless manner.
Zero carbs and an excellent source of protein, and healthy fats. I eat salmon, shrimp and tilapia, these are staples in my diet. The reason seafood is essential, is due to the fact that will give you omega fatty acids, which preform various different functions in your body. Namely keeping you anabolic and building muscle.
Turkey, chicken, eggs I know they are cliche staples in a fitness diet. In the nutrition books I have coming out, you’ll get different recipes so your not stuck with bland options. Now eggs I eat with the yolk 9/10. This way I get in some good cholesterol. I often add eggs to my meals outside of only having them at breakfast. For example when I am at home I pop my food in the microwave, and scramble an egg quickly, and then add it into my rice or quinoa. The idea is to just add in a little extra protein.
Beans help keep you regular, they are an excellent source of protein as well. Beans put us in a position when are insulin levels, keep us building muscle.
Oatmeal and sweet potatoes
Low-glycemic carbs, give use steady fuel and energy through out the day. This way you can preform optimally in the gym, and outside of the gym as well.
This is just a few things to keep in mind when you’re trying to maintain and build muscle. The better you fuel yourself the better, you’ll preform.