What To Eat For A Bigger Butt
The staples of your diet for glute gains will be eggs, chicken, fish, nuts, seeds, hummus, and tofu. Your meals should always be a combination of healthy calories and whole feeds. This means lots of vegetables and lean proteins that are known to increase muscle mass. Eggs and spinach are at the top of the list as they are known to increase muscle mass as well as aid in performance. You can read my other informative article top 10 foods to build a bigger butt here.
Rest is crucial in order to grow your glutes. Your muscles grow when you are relaxing and asleep. The gym is where we break down the muscle, creating tears. These tears can't repair unless we rest adequately.
Calculate Your Macronutrients
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You will likely lose weight and muscle mass if you eat less calories than you burn. This is why it's vital that you know your "macros" or macronutrient ratios. Every thing we eat is made up of three macronutrients; fat, protein, and carbohydrates. Winter time is considered bulking season in the bodybuilding industry. Knowing your macros for gaining muscle and strength will help you do this efficiently. The rule of thumb is to be in a 10% caloric surplus, with 2-2.5g of protein per lb of bodyweight, 4-7g of carbs per bodyweight and 0.5-2g of fat per lb of bodyweight. You can calculate your macros using this useful caluculator here. Once you know your daily caloric value for the day, add 10% to that number. That is the amount of calories you should be eating for gains. So if your daily caloric needs are 2,500, for gaining, you should be eating 2,750 calories per day. You can use calorie and macro tracking apps such as Myfitnesspal to stay on top of things.
The Right and Wrong Foods
Which foods you get your calories from will make or break you. Now that you know your macros and caloric intake, it's not a free-for-all in your fridge or pantry. Consuming the wrong foods or not enough of the right ones could be detrimental to your goals for bulk. In order to maximize muscle growth while minimizing fat gain, you need to focus on limiting processed foods and consuming whole foods.
Limit or avoid:
- Alcohol
- Added sugars with no nutritional value.
- Processed or packaged foods with little to no fiber or nutritional benefit.
Increase your intake of:
- Meat, seafood, beef, poultry, chicken, turkey, cod, halibut, salmon, shrimp
- Nuts and seeds: flaxseed, cashews, almonds, sunflower seeds, pumpkin seeds, walnuts
- Vegetables: spinach, green beans, broccoli, kale, peppers, asparagus, beets, tomatoes
- Whole grains: rice, quinoa, oats, granola, pasta
- Fruits: apples, bananas, oranges, mango, berries
- Starches: sweet potatoes, potatoes, yams
Sample 1-week Meal Plan
Day 1
Breakfast: Banana pancakes or almond flour pancakes, 3 scrambled eggs, 1 cup unsweetened coffee.
Snack: Handful of almonds or nut butter.
Lunch: Grilled chicken salad
Snack: Berries, protein shake
Dinner: Salmon or tilapia fillet, 1 cup quinoa, 1 serving asparagus
Day 2
Breakfast: 3 egg whites, 1 slice whole-grain toast, grapefruit
Snack: 110kg greek yogurt with 1/4 cup of granola
Lunch: Oven-baked chicken breast, veggies
Snack: Protein shake, handful of pumpkin seeds or almond butter
Dinner: Salmon and avocado salad
Day 3
Breakfast: 1 cup tofu, 3 scrambled eggs
Snack: 1 handful cashew nuts, 1/2 avocado
Lunch: Baked salmon, 1 cup brown rice
Snack: Protein shake, 1/2 cup blueberries
Dinner: Tuna fish and spinach salad
Day 4
Breakfast: 1 cup milk, 3-4 egg whites
Snack: Protein shake
Lunch: Mixed greens with roasted beets
Snack: 1 cup greek yogurt, berries
Dinner: Tuna with 1/2 cup black beans, 1/2 avocado, sweet potato
Day 5
Breakfast: 1 cup greek yogurt, 1 slice whole-grain toast with peanut butter, 1 small banana
Snack: Protein shake, 1 handful sunflower, almond or pumpkin seeds
Lunch: Roasted zucchini with ground turkey and sliced carrots
Snack: 1 cup low-fat popcorn, string cheese
Dinner: Roasted vegetables with chickpeas over brown rice
Day 6
Breakfast: Peanut butter sandwich (whole-grain bread)
Snack: Berry smoothie with chia seeds
Lunch: Chicken and brown rice
Snack: 1/2 sweet potato
Dinner: Grilled chicken salad with vinaigrette dressing
Day 7
Breakfast: 2 slices turkey bacon, 2 eggs
Snack: 1 cup low-fat popcorn
Lunch: 1 can tuna on a bed of mixed greens
Snack: 1 hardboiled egg, 1 handful almonds
Dinner: Veggie stir-fry with grilled beef
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