Bodybuilding Health and Fitness

Effective Chest Building Nutrition

Written by Robert

The simple formula of growing big chests is to eat proper nutritious food at the right time of the day and on regular basis. There are guys who are interested in building up their chests and hence they’re required to include 500 extra calories each day which puts in 3,500 calories per week. They even go for chest training sessions where they can target to set 700 to 1000 of these calories from their first two mealtimes soon after workouts.

Hence you should intake few perfect diets with right sharing of proteins, fats and carbohydrates which enables the growth of the chest steadily. You can select few protein foods such as fish, egg, chicken, beef and whey protein which can raise the intake to 1.2 to 1.5 grams per pound. Carbohydrate foods can be added like sweet potatoes, oatmeal, barley and brown rice as the calories can increase the ingestion to 200 to 250 grams per day. You can also consume green veggies and fruits. But sugary type foods should be completely avoided. Hence let’s check out the ideal nutrition to be taken per day for building your chest.

Nutrition For Chest Building

Whey Protein Powder And Bagel

Before you start your workout you should add 2 scoops of whey protein powder in a glass of water and drink it along with 1 medium bagel with jelly. Thus your 300 calories include 50 gram carbohydrates and 25 gram proteins.

Protein Powder And Waxey Maize

Post workout of your chest switch to drinks of 2 scoop protein powder added with water and 2 and 1/2 scoop of waxey maize daily which covers 500 calories comprising of 50 gram protein and 75 gram carbohydrate.

Eggs, Peanut Butter, Whole Wheat Bread And Strawberries

As it is breakfast time 2 egg whites, 1 tablespoon of peanut butter, 1 slice whole wheat bread and 1 bowl strawberries are the correct intake. Hence, in general 496 calories are added enveloping 35 gram carbohydrates, 24 gram fats and 35 gram proteins.

Banana, Peanut Butter And Greek Yogurt

Now it’s time for mid-morning meal and you should ingest one big banana, 3.4 cup of greek yogurt and 3 tablespoon of peanut butter along with them. Hence you incorporate 50 gram carbohydrates, 25 gram proteins and 22 gram fats with total of 498 calories.

Tuna, Salad Greens And Whole Wheat Pasta

Make the best use of the nutritious diet as seen on zmescience during the lunch time. Hence your plate should be filled with 3-4 pieces of tuna fish, salad greens like lettuce leaves, cabbage leaves, romaine, spinach, mesclun, and two ounces of whole wheat pasta. You can also boil the green veggies and have it.

You can also add 2 tablespoon of olive oil in the green vegetables and prepare it for lunch along with 1/2 cup of tomato sauce. By and large 599 calories in this nourishing food include 31 grams of fat, 30 gram of protein and 50 grams of carbohydrates.

Chicken, Olive Oil And Asparagus

At dinner you can have sustenance of a bit fried chicken pieces in 1 tablespoon olive oil and 1 cup of steamed asparagus. These foods give you 400 calories in your body adding 15 gram of carbohydrates, 40 gram of proteins and 20 grams of fats. You’re suggested not to add any extra food at this time.

Blueberries, Cottage Cheese And Almond Butter

Before you jump to bed you can have a light food of 1/2 cup of blueberries, 1 cup of cottage cheese and 2 tablespoons of natural almond butter. Hence your nutrition moves up to 400 gram of calories adding 18 gram of fats, 35 grams of protein and 25 gram of carbohydrates.

Therefore the total calories in your nutrition per day include 3,375 calories which comprises of 300 grams of carbohydrates, 115 grams of fat and 285 grams of proteins. All the curious guys can now follow the right dietary intake and build a proportionate chest that looks good too.

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About the author


Robert loves the sea and dreams of getting a home with a beachfront. He used to be a Data Scientist in a multinational company but left his job to follow his passion for writing.