NoExcusesGym

  To truly get results, you need to commit yourself to daily exercise!
Do you want to build some muscle mass? You do not need to spend your money for supplements. You can accomplished your goals with a healthy diet, sleep and hard, really hard work at your gym.

One of the most vital things to stimulate muscle growth is protein. The best protein foods are cottage cheese, red meat, chicken, fish, and egg whites.
Eating lean meats such as turkey, fish, and chicken is highly recommended. These lean meats are high in protein and amino acids which are used to build muscle. Also eating foods that are high in potassium can help muscles to recover after your hard workout. Foods that are rich in potassium such as strawberries and bananas.
Stay away from all fatty foods, try to avoid high fat cuts of meat, make sure it says lean or 98% fat free. Do not eat fried foods because these are bad calories. Eat baked or grilled food and use olive oil to cook it in. Stick to foods that are natural and have not been processed or have a lot of fat and sugar in them. Just use common sense when at the grocery store.
You also have to make sure you have enough carbohydrates to give your body energy. Carbohydrates can be found in breads, pastas, fruits, and vegetables. .
Firstly, to have enough energy for your workout, you would want to eat at least 1.5 hours before that workout.
Carbs are the primary source of energy. I suggest rice and vegetables, or some other grain.
Have fruit and  protein after your workout.

How much protein do you need?
1.5 g  per kilo per day

Protein content of everyday foods

Food Protein (g)
1 egg  6
1 pint of milk  18
Tin of tuna (200g)  54
Cheese sandwich  16
Cheese and ham sandwich  22
Yogurt (125g)  6
Baked Beans (225g)  12
Bread/slice  2
Custard (290g)  11

Just remember - To truly get results, you need to commit yourself to daily exercise!

(by Marcela Vanharova)