Your Perfect Muscle-Building Day

Between work, family obligations, and the occasional weekly hangout with the guys, finding time to meet all of your health and fitness goals can prove to be quite challenging. Compound those events with the conflicting ideas concerning optimal workout times, meal frequency, and other factors and the whole idea of building muscle becomes a confusing mess. To help simplify the process, we’ve laid out a step-by-step game plan to your ideal muscle-building day. Follow the steps below to set yourself up for success in achieving your dream physique.

6AM-8AM

1. Hydrate
After spending six to eight hours horizontal in bed, your body is likely dehydrated. Taking into account that 75% of muscle tissue is water, the lack of hydration can really put a damper on your muscle-building abilities. Replenish the water you missed out on overnight with a tall glass first thing in the morning - before your first cup of coffee.
10 Surprising Ways to Quench Your Thirst>>>
2. Eat a high-quality breakfast
While the intermittent fasting craze has taken off as of late, breakfast is still an important meal especially for guys looking to build muscle. Your muscles likely aren't breaking down from lack of nutrition after only six to eight hours without food, but a solid breakfast is one of the best ways to get a jumpstart on proper fueling for the day and curb cravings. Plus, most guys have more time in the morning to focus on eating properly (provided you don't miss your first alarm). Start with a high-protein breakfast including a few sources of dietary fat. Finish the meal with another large glass of water.
 

9AM-11AM

 

1. Eat a high protein snack
Like many other arenas, the best offense against snacking temptations is a good defense. Plan to take down a high-protein snack mid-morning to keep energy levels high and to prevent yourself from binging on the coffee cakes and cinnamon rolls.
2. Hydrate
Like many of your other coworkers, you’ve likely downed a few cups of coffee by mid-morning. Supplement your java habit with 10-12 ounces of water. The extra fluid will help to keep you hydrated and also prevent hunger pangs (combined with your high-protein snack) that tend to strike at this time.
The Caffiene Fix: Press Beyond Your Limits With Coffee>>>
3. Move
If you're like the majority of the American population, you spend the bulk of your day seated in front of a computer. That position can both wreak havoc on your posture and ruin your chance at your desired physique. To make matters worse, excess sitting has been correlated with metabolic disease, depressed mood states, and increased risk of cardiovascular disease. Beat them all by moving around mid-morning. After planning out your day and answering any pertinent emails, take a quick walk around the office. Try to move for at least 5-10 minutes. If you don’t mind being dubbed the office health nut, throw in some bodyweight squats and push-ups. Keep moving throughout the day trying to be seated for no more than an hour at a time.

12PM-2PM

 1. Workout
Afternoon workouts are beneficial for several reasons. First, your body is likely more warmed up than first thing in the morning leading to less risk of injury. Second, hormones like growth hormone and testosterone are at higher levels ensuring that you get the most muscle-building benefit from your lifting session. Lastly, the demands of the workout session ensure that your energy levels are high, and you avoid the mid-afternoon slump.
To get the most out of your afternoon workout, focus on hitting your entire body combining multi-joint exercises like squats and deadlifts. This type of whole-body focus will further elevate your hormones and help you get in and out of the gym quickly.
2. Eat a high protein lunch
Protein is crucial to take in, particularly post-workout. Alongside your serving of this muscle-building macronutrient, be sure to include some fast-digesting carbohydrates like potatoes or rice. The carbohydrates will slow down catabolism – the body’s process of breaking down tissue during your workout. This results in a faster recovery and jumpstart on the muscle-building process.
3. Supplement with creatine
Creatine is one of the most popular sports supplements on the market for one reason – it works. The strength builder has been backed by numerous studies and offers a safe way for men to increase muscle mass. If you need to take back your daily dose, the best time is after your workout, so knock it back with your post-workout meal.

2PM-4PM

1. Take a nap
Skip out on the afternoon coffee and instead opt for a mid-afternoon nap. The quick snooze will leave you feeling rejuvenated for the rest of the workday. Afternoon naps also lead to increased productivity and memory function. To make matters even better, you only need a short time (10-30 minutes) to reap all of the benefits. Can’t skip out on work for a quick sleep session? Practice meditation instead. The quiet time can help you refocus your energy and attack the rest of the day with vigor.
2. Hydrate
While the rest of your coworkers are searching for energy drinks, load yourself up with a cup of water instead. The continued focus on hydration will help to replenish fluids lost during your workout as well as maintain energy levels. It also helps with digestion and prevents cravings for the sugar-filled temptations that lurk in the kitchen cabinets.

6PM-8PM

 1. Eat a homemade dinner
After a long day of work, the last thing many guys want to do is hop behind the kitchen counter to whip up a gourmet meal. However, now isn’t the time to ruin your perfect day by hitting up the drive-thru on the way home. Top off your nutrition with a blend of protein, carbohydrates, and fat. Don’t be afraid of piling on the carbohydrates. Provided you’ve kept your consumption in check throughout the rest of the day, the increased carb intake might actually help you sleep better at night.
2. Limit the booze
A stressful day might tempt you to indulge in some evening cocktails. However, the excess booze intake could be detrimental to your hard work in the gym. While alcohol in moderation poses little threat to growing muscles, overconsumption decreases key hormone production and ruins sleep (not to mention the extra added calories). To build your optimum physique, keep alcohol consumption to a minimum (0-2 drinks/night).

15-Minute Workout: Pump Up Your Pecs

If you have only 15 minutes to train, don't mess around with fancy exercises that waste time. 

 

The best workouts aren't always flashy—plenty of simple routines get the job done. We've got one that blasts your pecs with heavy weight and hits the muscle fibers from every important angle.
The One-Off Workout: Push and Stretch Your Chest >>>
Directions
To keep the workout to 15 minutes, you'll need to rush your warm-up on the bench press a bit. Steadily work up in weight, resting only as long between warm-up sets as it takes to change the plates. This hustle means you won't be optimally prepared to lift your heaviest possible load for four to six reps—so you should therefore use a slightly lighter weight—but that's the tradeoff for getting the workout done quickly. To minimize the problem, rest two minutes after your last warm-up set before you go heavy.
1) Bench Press
Sets : 1 Reps: 4–6
2) Incline Dumbbell Press
Sets : 1 Reps: 8–10
3) Parallel-Bar Dip
Sets : 1 Reps: 12–15

Eating Well - Muscle Sandwiches

Sandwiches are arguably man’s favourite food. They are hearty and versatile, as the possibilities for building between bread are endless. From a choice of all kinds of meats and cheeses to veggies and condiments galore, you can build whatever creation you fancy. Keep in mind, however, that some sandwiches are better for you than others. The muscle sandwiches we’re going to talk about today help support an active lifestyle and meet your nutritional needs, which will help you sustain energy levels and build muscle.
As owner of a fresh and healthy food restaurant company in New York City called The Pump, my days are spent improving the food that New Yorkers eat by developing recipes that deliver nutritional benefits without sacrificing flavour or culinary inspiration. I’d like to share a few tips that I’ve learned along the way about how to make the most of your food, particularly the art of the sandwich.
Don’t be alarmed; building muscle sandwiches is quite simple. Using the following guidelines for building man’s most beloved meal, the sandwich, you’ll limit the intake of empty calories while boosting nutrient and protein consumption -- hence calling them muscle sandwiches. As a result, you’ll improve your performance at the gym, eliminate hunger spikes and snacking, and begin the process of embracing a healthier lifestyle.

 Complex carbohydrates

Whole grains are a great source of heart-healthy dietary fibre, which aids in digestion, cleans our insides and makes you feel fuller longer. As a general rule, the bigger the grain, the better. Best bets: Multi-grain bread, whole wheat ciabatta or Kaiser rolls, whole grain wraps, and pitas.

Lean proteins

The presence of lean meats in your muscle sandwich will help build, you guessed it, muscle by providing your body with essential amino acids, the building blocks of protein. If you buy cold cuts at the store, try to choose low-sodium options, as salt can cause bloating and water retention. Your best bet is to always use fresh meat (if you have some leftover turkey breast from last night’s dinner, lucky you). Best bets: White meat poultry, fish, lean cuts of beef, bison, tofu (as a vegetarian option).

Vegetables & legumes

Topping sandwiches with dark, leafy greens and colourful vegetables add great flavour without cholesterol, empty calories and salt. They also add massive amounts of nutrients that your body needs to perform regular functions. Best bets: Arugula, red cabbage, baby spinach, tomatoes, cucumbers, peppers, onions, olives, and all kinds of beans.

Healthy fats

Monounsaturated and polyunsaturated fats are keys to promoting and maintaining heart health, as they lower bad cholesterol and raise good cholesterol. Healthy fats are a great way to add flavour and richness to your healthy muscle sandwich. They also aid in the absorption of nutrients when combined with the other components of your super sandwich. Best bets: Olive oil, low-fat cheeses (preferably grass fed), avocado, hummus, and vinaigrette dressing(s).

Flavour

Traditional condiments can add unnecessary fat to your sandwich, sabotaging your efforts to eat healthy. It’s easy to add bold, fresh flavours to a sandwich with little calorie impact. Best bets: Tomatoes with fresh basil, cucumbers with red wine vinegar and fresh dill, caramelised peppers and onions, salsa, and hot sauce (watch the sodium).
Now that we’ve broken down the muscle sandwich, how would you like some recipes?

4 muscle sandwich recipes

Turbo Turkey

Ingredients:
2 slices 10- or 12-grain bread
6 oz raw, boneless, skinless turkey breast
½ avocado (mashed)
½ diced roma tomato
½ jalapeno pepper, diced
2 fresh limes
3 leaves red leaf lettuce
Salt and pepper to taste Directions:
Place turkey breast in a baking pan, squeeze the juice of one lime on top. Sprinkle with salt and pepper and bake at 180 for 20-25 minutes.  Let cool slightly, and then slice into 1/8-inch slices. Toast bread and top with turkey. In a small bowl, add pulp of avocado, jalapeno and tomato and mix. Add juice of one lime; season with salt and pepper and spread on top of the bread. Top with lettuce leaves.

Healthy Hulk Hoagie

Ingredients:
1 chicken breast
1 tbsp extra-virgin olive oil
¼ cup balsamic vinegar
Black pepper to taste
1 oz fresh mozzarella
1 large strip of roasted red pepper (jarred in water)
1 whole wheat ciabatta roll Directions:
Slice chicken breast in half and place in a frying pan with olive oil over medium heat. When chicken is golden brown, add balsamic vinegar and black pepper. Cook chicken until juices run clear. Toast the bread and top it with chicken, cheese and roasted red pepper.

Brawny Beef

Ingredients:
2 slices rye bread
1 tbsp extra-virgin olive oil
3 oz low sodium roast beef
1 slice of red onion
1 tsp spicy mustard
1 tsp horseradish
½ cup baby arugula Directions:
Heat a frying pan or grilling pan on high heat, brush bread with olive oil and place in pan. Cook for one minute or until bread is golden brown. In a small bowl, mix mustard and horseradish and spread on bread. Add roast beef, onion and arugula.

Ragin’ Cajun

Ingredients:
6 oz fillet of tilapia
1 tsp low sodium Cajun seasoning
½ of a green pepper, sliced
2-3 slices of red onion
1 tsp extra-virgin olive oil Directions:
Preheat broiler to high; coat bottom of baking dish with olive oil. Lightly coat fish with Cajun seasoning and put it in the pan. Place under broiler for 4-5 minutes, and then flip. When you flip the fish add pepper and onions to the pan, cook for an additional 4-5 minutes. Remove fish from broiler and place opened roll in for about one minute to toast. Place fish in roll and top with peppers and onions.