6- Best diet to build muscle and burn fat


6- Best diet to build muscle and burn fat

Each of us wants to reach the ideal body and completely get rid of the excess amount of fat, but to get that, we must know the amount of food that the body needs in order to facilitate the process of building muscle, and a site for men only offers you in this article the best system Diet to build muscle and burn fat

Best diet to build muscle and burn fat

Diets benefit in losing weight in a good way because they depend in their basic idea on burning body fat at a high speed so that the body can get rid of most of the fat stored in its body. Of course, there are many nutritional foods that help accelerate the process of burning fat and building muscle mass in the body

The most difficult thing that athletes face when trying to increase muscle mass is the amount of food they need to maintain body fuel, as you must go to eat at least three meals before training, and in the case of training in the morning; The largest meal of the day should be made immediately after the exercise, as when the exercise is over, the body becomes in a state that can absorb any calories supplied with it

Best diet to build muscle
Best diet to build muscle

The following is a good diet that helps to burn fat easily and also works to build muscle mass easily and is interspersed with some exercises that help in getting the best result in the fastest time

Oats dish with fat-free milk and honey
A piece of fat-free cottage cheese
The amount of 2 loaves of wheat bread
1 Omega 3 capsule

Steamed rice or by steamer
A piece of grilled chicken or grilled steak or 1 grilled fish, as desired
A vegetable salad dish contains a large number of fresh vegetables and one tablespoon of olive oil is added
Boiled broccoli dish
Take one capsule of omega-3 vitamin
Banana fruit + orange fruit + apple
A cup of coffee or tea, free or low in sugar

Meal before exercise
Fresh vegetable salad + fresh fruit salad can be eaten
Eat a cup of yogurt with honey
Exercising between meals
It is best to exercise after eating lunch, at least an hour after eating it
Squats, walking, jogging on a treadmill, or jogging can be done by any other means

Meal after exercise
Steamed rice dish
With eating a can of tuna after filtering it well from the oil
After another hour of exercise, whey protein is taken

A piece of cottage cheese with light salt
With a dish of Balila with milk and honey, or oats with milk and honey
And eat a cup of yoghurt with honey
With taking one of the Omega 3 capsules
Meal before going to sleep
It is preferable to eat a cup of skimmed milk, a cup of skimmed yogurt, or a cup of yoghurt, in order to aid digestion

Why protein is whey protein or casein protein
Eat foods rich in protein
The recommended amount of protein is 0.8 grams per kilogram of body weight per day; This means that if a person weighs approximately 59 kg, he should eat at least 47 grams of protein, as protein can be obtained by eating some nutritional foods such as


Eggs contain high-quality protein, healthy fats, and other important nutrients such as B vitamins and choline. Vitamin B is important for many vital processes in the body, including energy production


Each 85 grams of salmon contains about 17 grams of protein, about 2 grams of omega-3 fatty acids, and many B vitamins, so omega-3 acids are important for muscle health

Each 85 grams of tuna contains 20 grams of protein, and it also contains large amounts of vitamin A and vitamin B; Including vitamin B12 and B6, and omega-3 fatty acids that support muscle health


Beef is important for building lean muscle because of its protein, cholesterol, zinc, vitamin B and iron content. Beef is from grass-fed cattle, which reduces body fat and builds lean muscle

Cottage cheese

It is a rich source of casein protein, which is one of the slowest digesting proteins, and it is recommended before bedtime as it reduces digestion at night


Eggs are known to be the perfect protein, but their ability to increase muscle tone and strength gains is not just due to the protein, it gets a lot of help from the egg yolk, which contains cholesterol

Organic milk

Milk contains whey and casein protein, and is rich in the amino acid “glutamine.” Organic milk contains 70% more omega-3 fatty acids than conventional milk

Greek yogurt

Like regular yogurt, Greek yogurt contains more protein (20 grams per cup) and fewer carbohydrates (9 grams per cup) than regular yogurt, and is also a good source of casein protein

Eat foods rich in carbohydrates
Athletic trainer, Rob Livingstone, says that a person should eat carbohydrates in addition to protein, as there should be some sugar in the protein to increase the absorption process; Therefore, carbohydrates help in the growth of the muscles of the body, and provide the person with the physical energy needed for exercise

Carbohydrates can be obtained by eating some nutritional foods such as

Quinoa: Cooked quinoa contains about 40 grams of carbohydrates per 185 grams, plus 8 grams of protein, 5 grams of fiber, and an ample amount of magnesium and phosphorous; Magnesium plays an important role in the performance of muscle and nerve function.
Chickpeas: Each 240 grams of canned chickpeas contains about 12 grams of protein and 50 grams of carbohydrates; Plus 10 grams of fiber


Nutrition experts believe that the process of burning fat and building muscle depends 80% on the nature of the diet, and 20% on exercise, so if a person wants to achieve satisfactory results, he must pay attention to both, because exercise is very important for the human body and when it comes to building muscle mass The matter is different, there are certain exercises that must be followed and intensified to practice them

It is not limited to training periodically, but exercises and exercises are scheduled until you get an intensification of the efforts on the muscles until you finally get a final amplification of the muscle to get the desired result

Building muscle requires performing a specific type of exercise, which requires carrying heavy weights to work the muscle and deliver it to the maximum extent possible to burn the fat around it to show the muscle in its ideal appearance

Some players can pay attention to a specific type of exercise to focus on a specific aspect of the body, for example, the upper side of the body, so the upper side is inflated more than the lower to obtain the desired appearance, or the opposite may also be done, so the trainee is the controller of the exercises that make up the body

Best diet to build muscle
Best diet to build muscle

Each muscle group has a type of exercise to become bigger and bigger. For example, shoulder exercises have certain angles so that the portable weight is more intense on the shoulders, and for the feet there are also some exercises that increase the size of the muscles in the feet only and focus on the feet without other muscles

Get enough sleep

A person should sleep at least seven hours a night so that cortisol levels do not rise; Which may negatively affect the results of the exercise, as cortisol slows muscle growth, and stores fat in the body, especially in the abdominal area

At the end of this article, we have reviewed the best diet to build muscle and burn fat, while clarifying the tips that must be taken care of, such as eating foods rich in proteins and carbohydrates in addition to getting enough sleep

Treatment of sagging breasts in men

The appearance of sagging breasts in men, due to the increase in the proportion of fat in the chest. This problem is linked to many diseases and health problems in men such as diabetes, heart disease, fatty liver, high sugar level, high blood pressure, and sexual desire. To get rid of the problem of sagging breasts in men, it is preferable to follow a healthy and beneficial diet and exercise

Sagging breasts in men and its signs

Appears with swelling and abnormal enlargement of the breast
It may appear in males in adolescence and the elderly
It appears due to weight gain and excess fat in men
It leads to the appearance of additional tissue in the breast in men
The breast becomes soft
The breast tissue becomes uneven
If you find unusual swelling or the presence of secretions in the nipple, you should consult a doctor

Causes of sagging breasts in men

Weight gain and breast fat gain
It results from the imbalance of testosterone and estrogen hormones in men
It may arise from liver disease, pituitary tumor, or cancer, and it often occurs in the elderly
It may result from kidney failure
Treatment of sagging breasts in men
You should avoid fast food that is high in fat
Eat healthy meals such as fish, meat, fruits and vegetables
Avoid consuming all kinds of soft drinks or alcoholic beverages
The best solution is to lose weight and exercise regularly