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Part 2: Possibly Effective Approaches
1. Cheat occasionally. It's usually a good idea to plan for occasional cheating. If you know you get to cheat on a meal, maybe once a week, it will help control the temptation to cheat at other times.
You can use your "cheat" meal as a reward for reaching workout goals. This can be a strong motivator!
2. Snack on micellar casein protein before bed. A pre-bedtime snack can help you fight the urge for an unhealthy midnight snack. Some bodybuilders swear by micellar casein protein for this, either as a supplement or in cottage cheese. The argument goes that this protein takes longer to digest, letting your slower nighttime metabolism take full advantage of it. This is because it is a milk-derived protein that curdles when it contacts the acid in your stomach. This curdling slows down the digestion and absorption of amino acids.
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3. Consider changing the type of fat you eat. Fats pack in a lot of calories in a small volume, making it easier to meet your meal goals when bulking up. You definitely need some fat for a healthy diet anyway — the question is, what kind? Most experts tout monounsaturated fatty acids and Omega-3 fatty acids, found in fish and avocados. Saturated fat is generally considered unhealthy, but some bodybuilders suggest fitting a small amount into your diet.
Monounsaturated fatty acids and Omega-3 fatty acids are important for muscle growth. They can be found in foods like fish and avocados.
4. Consider taking supplements. Used in moderation, dietary supplements can help you fill in any gaps in your diet. Prepackaged bodybuilding supplements, along with a good protein powder, can complement your daily meals. It's important, however, not to over-rely on supplements. You should be getting the bulk of your nutrition from fresh foods, which are better for your body.
Supplement sellers often make inaccurate claims. Most will not have any effect that you couldn't replicate with a good diet.
Mythbusting
5. Choose your meal schedule based on what works for you. One common myth claims you need to eat 6+ meals a day to encourage glycogen storage, replenish amino acids, or prevent catabolism. A thorough look at the evidence demolishes these ideas. What matters is the amount of calories and nutrients you consume, not how you spread them throughout the day. If you feel better and work out harder on 3-4 larger meals a day, go for it.
6. Treat breakfast just as you would any meal. Many bodybuilders overstate the importance of breakfast. In fact, eating in the morning has no extra effect on muscle mass compared to eating at other times. You should eat a healthy, protein-rich breakfast, but choose your portion size and mealtimes based on what makes you alert and ready to work out.
On this note, I have concluded the topic of feeding the Bodibildirs,
Artemus Vazhui