advised to consider smaller meals and more frequent meals as well.
The ideal diet for an individual with the weight loss and muscle mass improvement goals that I have specified for myself should consist of a low fat, higher protein diet. Alexander (2004) described the best bodybuilding foods are those that are protein-packed and rich in selected "good" carbohydrates. Egg whites, red meats, fish such as salmon, chicken and pork, sweet potatoes, and vegetables such as asparagus, broccoli, and spinach are recommended for inclusion in such a diet.
Aceto (2004) called for including salmon, mackerel, sardines, orange roughy, trout, and sushi-grade tuna in a diet for a body builder. Unlike fast-digesting types of fish, these varieties yield greater amounts of dietary fat which skews the digestion rate of amino acids from super-fast to lethargic. This means that aminos release slowly enough to keep the exerciser anabolic around the clock. Further, as Aceto (2004) has noted, these healthy fat sources do not have the ill effects of other fats.
Finally, with regard to diet, Applegate (1996) recommends including extra protein in the form of protein additives. For sedentary individuals, the recommended daily amount of protein is .8 grams per kilogram of body weight daily. A failure to eat sufficient proteins, particularly among individuals engaged in an intensive exercise program, can lead to insufficient nutrition.
Presented below is the diet I plan to use in order to achieve my weight loss and muscle building goals. It should be noted that this diet is heavy in proteins and also includes a mandatory breakfast which Ward (2003) asserted helps to establish a feeling of being full and assists the dieter in avoiding snacking that will consist of heavy fat foods.
Table 2: Lower Fat, Higher Protein Diet
Food Amount
Orange juice ...