EGGS-actly What You Need To Build Muscle!

How many of you bodybuilders out there enjoy your eggs? Learn why eggs are so important to your diet and how it can help you build muscle!

How many of you body builders out there enjoy your eggs? Good, as a matter of fact that's great, keep it up and continue to read on because you may very well be on the road to increasing your egg intake and thus increasing your muscle mass. But what about all you muscle heads out there that are neglecting eggs because of the taste or simple because you're lazy and couldn't be bothered cooking, so you ultimately opt for a tasty whey shake instead. Well after reading this article, I'm confident that eggs will be the first thing on your mind when you wake up in the morning.

An egg is one of the most complete and versatile foods available. It has a valuable role in providing a healthy diet for all and especially bodybuilders. We all know the importance of protein in the muscle-building process, without protein, your muscles will simply not grow.

Excluding water protein, it is the next most abundant element that makes up the majority of our bodies, so with all this protein in the body, wouldn't you say that protein should be a very important part of anyone's diet? Bodybuilders need to take this a little further by damaging those protein fibers with heavy weight training in order for the protein fibers to regrow stronger and bigger. A bodybuilder's diet must be much higher in protein than the average persons.

Eggs contain about 6 grams of high quality protein, so high that it is used as the standard by which other foods are measured. Eggs are also a rich source of vitamins, including A, E and K and a range of B vitamins such as B12 (energy), riboflavin and folic acid. Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like calcium, zinc and iron.

Now before you get scared and say what about the fat that eggs contain, let me break it down for you. The white part of the egg contains no fat what so ever, on the other hand, the yolk of an egg (yellow) contains about 5 grams of fat BUT only a small proportion of this is saturated fat (Bad Fat) - about 1.6 grams. Bodybuilders seeking to bulk up muscle are in particular need for fat in foods at a time when they have high-energy requirements for growth but limited appetites. Eggs contain cholesterol but it is generally accepted that dietary cholesterol does not raise blood cholesterol levels. Eggs are easily digested and absorbed and are extremely useful in ensuring a balanced diet for us bodybuilders.

The Benefits Of Eggs in Your Diet

6 Egg Whites And 2 Yolks In The Morning Will Provide The Body With

  • 26.5 grams of protein
  • Zero carbohydrates
  • 5.23 grams of fat 2.7 grams of that is unsaturated fat (good fats)
  • 153 calories

+
Bowl Of Oats, 1 Banana & 2 Tablespoons Of Flaxseed Oil

  • 39 grams of protein
  • 78 grams of carbohydrates
  • 48 grams of fat amazingly only 4 grams of this fat is saturated (bad fat)
  • A total of 900 calories

=
The Above Meal Three Times A Day Equals

  • 117 grams of protein
  • 234 grams of carbohydrates
  • 144 grams of fat which only 12 grams is saturated
  • A total of 2700 calories

+
A Protein Bar In-Between One Of Those Meals

  • 24 grams of protein
  • 38 grams of carbohydrates
  • 5 grams of fat which, 3.5 grams is saturated
  • Total calories 295

=
This Ends Up Calculating To

  • 141 grams of protein
  • 272 grams of carbohydrates
  • 149 grams of fat which 15.5 grams is saturated
  • Total calories 2995

+
A Post Work Out Shake & You Get

  • 50 grams of Protein
  • 80 grams of Carbohydrates
  • Total calories 520

+
Add In 2 Liters Of Milk Throughout The Day

  • 66 grams of protein
  • 94 grams of carbohydrates
  • 72 grams of fat 46 grams coming from saturated
  • 1280 calories

+
300 Grams Of Tuna With 1 Cup Of Broccoli

  • 64 grams of protein
  • 10 grams of carbohydrates
  • 6 gram of fat 1 gram coming from saturated sources
  • 350 calories

=
The End Of The Day You Will End Up With

  • 321 grams of protein
  • 431 grams of carbohydrates
  • 227 grams of fat out of all that fat we only have 62.2 grams of saturated
  • Total Calories for the Day 5051

Now who said clean bulking isn't easy?

The Many Ways To Cook Your Eggs

Personally I always cook my eggs for better absorption by the human body and to avoid the risk of getting sick through salmonella. I usually just put all my eggs in a microwave safe bowl, chuck them in the microwave for a couple of minutes add a little bit of barbecue sauce and they are ready to eat in less than 5 minutes. So please don't let me hear you use time as an excuse to leave eggs out of your diet.

On the other hand if you can't stand the taste of eggs, experiment with ways they can fit into your diet. Try adding herbs and spices or like me a bit of sauce. Another option is to cook them in the microwave and then throw them in the blender with some oats, milk, yogurt, flaxseed oil; natural peanut butter and a scoop of protein powder and you won't even taste them. Damn, I've just created a great meal replacement for you above without even realizing it.

So please next time I'm over at your place, have some eggs ready for me on the table, and make sure that there is a good backup supply in the fridge.


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run39

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run39

I tweaked this plan to suit my weight, but I thought it was informative and quite helpful in helping me design my meal plan.

Feb 17, 2012 6:39am | report
 
nthmost

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nthmost

Saturated fat is not "bad fat", and polyunsaturated fat is definitely NOT "good fat".

Your plan has no magic powers other than containing more whole foods than the "just get the calories in, bro!" diet has, and thus may have a few more vitamins and nutrients. People will still put on a lot of fat by doing this.

The whole "clean bulking" thing is kinda silly. Eat whole eggs and meats and you'll get a full complement of good vitamins and minerals. Consume whey protein isolate to keep glutathione levels high (no need for antioxidants from fruit). Eat carbs at the right times and you'll grow muscle and not fat.

Why is this so hard?

Apr 26, 2012 11:33pm | report
 
z1z2z3

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z1z2z3

What do you mean at carbs at right times, you mean like in the beginning of the day and after a workout to replenish? And not before sleep?

May 18, 2012 9:18am | report
alphagorilla

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alphagorilla

<<<<20 eggs a day man right here

LOVE EGGS

Sep 5, 2012 5:24pm | report
 
johnny1994

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johnny1994

so you do you use egg whites in the microwave?

Sep 21, 2012 10:01am | report
 
Dcampbell42

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Dcampbell42

ive looked at the values from a number of different oats, none has a value of 39g of protein including the flaxseed oil and banana. where do you get this figure?

Mar 18, 2013 7:57pm | report
 
thehpman

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thehpman

He's added the oats part of the meal to the eggs part to give 39g. It says that if you read closely as he says "add a bowl of oats" etc.

Apr 15, 2013 10:24am | report
Mustaqim

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Mustaqim

My fav breakfast: 8egg whites & 2 yolks add with 2 cup of oatmeal. Then cook it like an omelete form. u cn serve it with maple syrup or strawberries.

Nice and high in protein...try folks

Jul 3, 2013 10:44pm | report
 
nkeno

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nkeno

I currently take at least one boiled egg for breakfast. I want to try to increase it to at least 2.

Jul 17, 2013 9:07am | report
 
Lagartizscha

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Lagartizscha

very very low.....eat at least 6 egg whites

Sep 27, 2013 7:08am | report
ant8888

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ant8888

You have an error up top. You say a yolk has 5g fat, then in your 6whites, 2yolks brekkie plan you say there is 5.23g of fat. 2yolks are 10g

Nov 8, 2013 1:24pm | report
 
MrLeeLee

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MrLeeLee

I prefer a flan...

Nov 28, 2013 5:32pm | report
 
bob1969

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bob1969

I would rather eat yoke vs spending money to add a chemical "choline" ( fat lose) plus keep omga3.(not having to shove a pill down my throat). Yoke contains 80% of vitamin ( that's another pill). We will judge me n a few months. I'm experimenting at the moment

Jan 21, 2014 4:18am | report
 
jacksonwest

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jacksonwest

Eggs much better then im shakes

Feb 10, 2014 4:13am | report
 
muscleking25

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muscleking25

I drink a homemade protein shake consisting of 3 eggs and milk. I feel that my physique is improving.

Feb 25, 2014 8:08pm | report
 
maturani1

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maturani1

I eat about 10 eggs a day when I started I got massive gains but now its ballenced out so I am slowly gaining now but it was completely worth buying eggs every day so try it out

Mar 20, 2014 3:26pm | report
 
tino826

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tino826

this might easily get me started..........eggs that lot in a single day can be a problem

Apr 10, 2014 3:04am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 147.71 lbs
  • bf: 18.0%
lottieldavis

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lottieldavis

I Used to make fun of my boyfriend for eating so many eggs in the morning...now im addicted and the moment I wake up I think EGGS! I have 1 yolk and five egg whites like most womens diets in the transformation part, I also eat half cup of porridge with soya milk ive noticed theres quite a bit of protein in that and its really creamy and handful of almonds and honey. My boyfriend has got me hooked on weights and nutrtion this is only week 2 for me but ive seen huge results hence becoming hooked.
Go forth eat eggs and prosper!

Apr 12, 2014 11:44pm | report
 
sprinter2411

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sprinter2411

i had a doctor tell me that i should stop eating them as they were bad for me, even though he knew i was an athlete! i've changed my doctor!

Apr 18, 2014 11:10am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 179.68 lbs
  • bf: 13.0%
SinghSalhMickey

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SinghSalhMickey

Haha..Amazing..Simply Awesome..

May 7, 2014 10:06am | report
Ahara08

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Ahara08

Love my 6 eggs every morning along with a slice of 12 grain whole wheat!!

Sep 12, 2014 10:47am | report
 
bonobosmarcos

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bonobosmarcos

Eggs are a great part of a good breakfast. I remember while in honolulu I ran into this guru who taught me the way of eating on ketosis and eggs were a staple part of that diet. Since then I have been working on staying in ketosis and I am in great shape!

Nov 6, 2014 10:46am | report
 
bonobosmarcos

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bonobosmarcos

Eggs are a great part of a good breakfast. I remember while in honolulu I ran into this guru who taught me the way of eating on ketosis and eggs were a staple part of that diet. Since then I have been working on staying in ketosis and I am in great shape!

Nov 6, 2014 10:46am | report
 
bonobosmarcos

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bonobosmarcos

Eggs are a great part of a good breakfast. I remember while in honolulu I ran into this guru who taught me the way of eating on ketosis and eggs were a staple part of that diet. Since then I have been working on staying in ketosis and I am in great shape!

Nov 6, 2014 10:46am | report
 
bonobosmarcos

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bonobosmarcos

Eggs are a great part of a good breakfast. I remember while in honolulu I ran into this guru who taught me the way of eating on ketosis and eggs were a staple part of that diet. Since then I have been working on staying in ketosis and I am in great shape!

Nov 6, 2014 10:46am | report
 
Showing 1 - 25 of 27 Comments

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