I have started training with a new trainer and this is what he gave me for my Meal Plan (6 days a week)….

1. Meal 1 1/2 cup cottage cheese or 1/2 cup egg whites/1 cup GoLean or 1 cup Muslix/ 1 cup milk
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   It's got hundreds of articles.
3. Meal 4 150g tuna/cod or salmon/150g yams/200g vegetables
4. Sounds ok to me Carbs Protein and vitamins should work to build mass. Just remember do not work the same muscle group everyday let it rest and rebuild u will get bigger faster that way
5. Meal 2 150g of tuna/cod or salmon or 1.5 cups cottage cheese/150g yams or 1 small pita/ 200g vegetables
6. They just announced on NEWS that pollution is worse than ever and getting worse everyday. This has caused fish to be loaded with mercury. So they said not to eat fish more than 2 or 3 times a week. Otherwise you are poisoning yourself.

   See site below for bodybuilding info with quotes by CA governor. It also tells that you do not need all that protein. Plus info on that from American Heart Assoc. Despite the myth, almost all fruits and veggies are complete proteins since they contain all 8 essential amino acids. Also nuts, seeds and beans have almost as much protein as meat and fish but no mercury. They put hormones in cows to fatten them up. So this fattens up the people eating them.

7. personal experience
8. Meal 5 Shake (1-2 scoops Xtreme Power Whey)/apple or 140g berries
9. Meal 3 1/2 cup cottage cheese or 1/2 cup egg whites
10. Fish everyday? Absolutely not! I guess he hasn't read about the potential for consuming too much mercury. Nuts, dairy, and soy can help compliment your protein consumption. Fish should be no more than twice per week, regardless of the type. One good whey protein drink a day and a combination of the other protein sources can be more than adequate.
    Keep in mind, eggs are not bad for you. I personally don't strain out the yolks, as they have very good fats in them, in a perfect ratio to the bad fats. I would include some yolks in the egg portion of your diet.

    I don't know if you are a guy or girl. However, adding muscle can be very easy and you don't need to consume gobs of protein and spend too much time in the gym. I am curious to the amount of cardio prescribed by your trainer. It should be minimal…for gaining muscle. Read up on Mike Mentzer's training methods, employ his methods, and the muscle will pile on.

    Good luck!!

11. read tips on weight loss and exercise programs on this site
12. Looks as though it has to much protien in it. More carbs and fruit.
13. Now I don't eat chicken or meat so thats why he has me consuming fish everyday….is this safe…it sounds a bit odd to me? I'm 5 ft and 95lbs….and begining to get into building more muscle….currently I'm into figure looking to go into building…any thing that sounds or looks off to anyone can you let me know what I might do differently….thanx
14. Let you be at any part of the world, I can be at your help. Four months back, I myself reduced more than 15 kg in three months. So, you may contact me directly through - alexpjob@rediffmail.com
15. Drink min. 3L water a day.

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What is the best guide to effective bodybuilding nutrition, that isn't corporation sponsored!?

1. Go to www.bodybuilding.com and peruse the articles there. There's lots of information from independent sources there.
2. www.wannabebigforums.com >>>> good site for everything u will need
3. visit www.diet4you.uk.net who have an exultant range of health and nutrition products and a wide range of sports nutritional products too get your free consultation from them
4. Hi, To be blunt everyone has a different view on the nutrition needed for bodybuilding. However they all follows the basic requirements. Protein is needed to build the muscles and carbs are needed for transporting the protein to the muscles and repair your muscles. The amount required of each source depends on your body type. e.g if you have high level of body fat you would have to be very carefull with your carbs intake. There are three body types, you can find out which one you are by going on www.bodybuilding.com. This will give you an indication of what amounts of different nutrition you need. There are supplements, such as whey protein shakes which are effective and harmless, creatine is most likely harmless but there seems to be some contreversy you will have to read up and make your decision. Hope this helped.
5. Sports Nutrition Guide: Minerals, Vitamins & Antioxidants for Athletes (Paperback)
   by Michael Colgan

   By far the best book I ever read. Been working out 20 years and nothing comes close

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