People are led to believe that resistance training builds muscle. In actuality, it is more of a mechanism for breaking down muscle tissue and splitting fibers which in turn can provide new muscle growth. Your food and water intake along with proper rest determines how your body will build and repair itself. Therefore, it is imperative that you take in high quality nutrients for optimal training results.

Here is a list of high quality, low fat protein sources that help to keep your body in a anabolic (muscle building) state, complex and simple carbohydrates for fueling lean muscle mass, vegetable sources that are high in fiber and sources of healthy fats.

Chicken breast, turkey breast, lean ground turkey, orange roughy, haddock, salmon, tuna, top round steak, lean ground beef, egg whites, low-fat cottage cheese.

Complex Carbohydrates:
Sweet potato, Yams, Steamed Brown Rice, Whole Wheat Pasta, Oatmeal, Beans, Strawberries, Apples, 100% Whole-Wheat Bread.

Simple Carbohydrates:
Sports drinks, fruit juice, dextrose, fructose, white rice, bagels.

Broccoli, Green Beans, Lettuce, Green peppers, Spinach.

Healthy Fats:
Flax oil, Canola oil, Avocados, Nuts, All Natural Peanut Butter, Salmon.

It is recommended that you eat 4-6 meals per day. The goal is to reach at least 1 – 1 ½ gram per lb of bodyweight a day in protein and 2-3 grams of carbohydrates per lb of bodyweight.

If you are trying to put on muscle or gain weight, shoot for the higher end of the spectrum getting most of your calories from complex carbohydrates with a lower protein ration. If you are trying to lose weight or reduce bodyfat, increase your protein intake and lower your ratio of simple and complex carbs.

It should be noted that simple carbohydrates are best used within the 30 - 45min "window of opportunity" following a strenuous workout. During this time simple carbohydrates will help to boost your insulin levels which in turn act as a catalyst to shuttle nutrients into the body at a faster rate resulting in greater protein synthesis (muscle growth). Simple carbohydrates should be limited at other times of the day as these types of carbs are easily converted into fat.

Remember to get on a good workout program, where you workout at least 3 - 5 days per week along with some form of cardiovascular exercise.

Keeping documentation or a journal of your nutritional habits is also invaluable. Visit and get started on tracking your daily progress, weight goals and daily food intake.

You can also visit to find out the nutritional content of many foods.

Here are some sample diets that can help to get you started.?

My Diet Plan
During the off-season, I try to add lean muscle mass by eating a variety of protein sources, complex and simple carbs. I try to eat a serving of beef, poultry and fish every day along with several servings of fruits and fibrous vegetables. I also supplement with protein shakes to keep my protein intake high.

Below is an example of my off-season diet:

Meal #1

  • 10 egg whites
  • Protein - 1scoop
  • Oatmeal - 1cup
  • Strawberries - 1/3 cup

*Note - I mix all these ingredients together in a blender and drink it.

Meal #2

  • Grilled Steak
  • 3 egg whites/ 1whole egg
  • Fat Free Cheese
  • Whole Wheat Pita

Combine all the ingredients together in the pita and eat.

Meal #3

  • Jerk Chicken (see recipe)
  • Brown Rice
  • Salad w/ fat free dressing

Meal #4 (Pre-Workout)

  • Protein Shake - 2 scoops
  • Fruit Flavored Oatmeal - 1/2 cup

Meal #5 (Post Workout)

  • Protein Shake - 3scoops
  • Dextrose - 100grams

Meal #6

  • Baked Fish (Tilapia, Orange Roughy or Whiting)
  • Baked Potato w/ fat free sour cream
  • Steamed Green Beans drizzled with Olive Oil and fresh garlic

Meal #7

  • Protein Shake
  • 2 tablespoons of Flax Oil

Snacks - Fruit, Peanut butter sandwiches, Nuts, Yogurt


Jerk Chicken

  • 4 Chicken Breasts
  • 3tblsp McCormick's Jerk Seasoning
  • 3tblsp Canola/Olive Oil
  • 1tblsp Balsamic Vinegar
  • 1tblsp Soy or Teriyaki Sauce
  • 1/2 Lime

Slice chicken breasts into wedges and set aside. Combine jerk seasoning, oil, vinegar and soy sauce in a mixing bowl. Stir to create a marinade. Place chicken wedges in the marinade and refrigerate for 30minutes.

Heat up a sauce pan and coat with fat free cooking spray. Place chicken into pan and cook until brown. Slice lime in half and squeeze the juice of one half lime over the chicken.

Serve over brown rice or with a salad.

Ginger Glazed Turkey

  • 1Tbs. fresh ginger, grated
  • 2 cloves garlic, minced
  • 1Tbs. brown sugar
  • 1/8tsp salt
  • 4 4oz turkey breast fillets
  • 1/4 cup of chicken stock

Combine first 4 ingredients in a bowl and mix thoroughly. Rub mixture over both sides of turkey. Place turkey in a baking dish. Add chicken stock and bake 30-35minutes or until turkey is glazed and cooked throughout.

protein 28gr, carbohydrates 4.3gr, fat 0.8

Orange Grilled Chicken with Herbs

  • 2 garlic cloves minced
  • 3/4 tsp orange peel, grated
  • 1/4 tsp fresh thyme, minced
  • 1/4 tsp fresh rosemary, minced
  • ground black pepper
  • 1 lb boneless chicken breasts, skin attached
  • 1/3 cup fresh orange juice
  • 1 tbs vinegar
  • 2 tsp Worcestershire sauce

Combine the first 5 ingredients in a bowl to make the herb mixture. Take each chicken breast and slip fingers between the skin and flesh of the chicken, leaving the skin attached. Slide some of the herb mixture under the skin of each breast, pulling the skin back over each breast when finished.

Mix together the orange juice, vinegar and worchestershire sauce in a small bowl. Grill the chicken breast on each side, turning once and basting with the orange juice mixture until the chicken is cooked through. Remove the skin before eating.

protein 26.5gr, carbohydrates 3.6gr, fat 1.5gr