We can't promise to turn you into Arnie overnight, but if you're looking to turn yourself into

something similar, then your diet will play a key role in your exercise plan.

If you're avoiding the potentially dangerous short cut routes like steroids, focusing on your
nutritional intake will give you more solid, healthier results that you can maintain.

The problem you'll come across is that most of the muscle-building diets are, well, pretty unexciting
in terms of what you can eat and what to do with it - so here are some ideas to get you pumping
iron.

Beef

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Lean proteins have always been a key part of the bodybuilders diet and beef also contains zinc and
iron, essential for muscle growth. Beef is also high in creatine which supplies energy to your
muscles.

Stir-frying is a great low-fat method of cooking - try frying diced beef fillet with purple sprouting
broccoli, spring onion, garlic and chilli in a wok then adding soy sauce, oyster sauce and a splash of
stock. Pop a lid on and cook till the broccoli is tender.

More healthy beef recipes on Bing

Oysters
Like all molluscs, oysters are very high in protein and low in fat as well as being a good source of
essential minerals. They are rich in copper, vitamin B12 and iron, all of which are useful for keeping
the blood in good order which in turn helps carry oxygen to the muscles.
The classic serving of oysters is with sauce mignotte - diced shallots in vinegar. Try them instead
with a Thai-inspired dressing - mix finely shredded ginger and lemongrass with lime juice and some
finely chopped coriander. Add a few chilli flakes and spoon into the oysters before adding a final
sprinkling of crispy shallots.

More oyster recipes on Bing

Eggs
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Aside from their richness in choline which is great for your brain, eggs are also very high in protein
that the body can use easily and rapidly.

Soft-boiled eggs are a great addition to a salad - try them halved on a salad of blanched griddled
asparagus, torn parma ham, mixed leaves, finely sliced red onion and French dressing with a
scattering of toasted flaked almonds. If you can, buy eggs enriched with Omega-3 fatty acids.

More healthy egg recipes on Bing

Lentils
Lentils are part of the legume family and are a great source of soluble fibre that helps keep blood
sugar and energy levels stable. Outside of the animal kingdom, lentils contain a good amount of
protein and complex carbohydrate that releases energy slowly - great for extended periods of
exercise.

The undisputed king of lentils is the Puy, the French variety, prized for its flavour and texture. They
work well both hot and cold; try them cool tossed with balsamic vinegar and olive oil, crumbled feta
cheese, walnuts, diced cucumber and finely shredded mint as a fresh side salad to accompany pork
or chicken.

More lentil recipes on Bing

Mackerel

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This oily fish along with sardines and a host of other fish is rich in omega-3 fatty acids, which help
boost insulin levels in the body. The insulin, in turn, helps transport nutrition to the cells in the body
and by increasing the function of insulin you increase your body's metabolism.

Ask your fishmonger to fillet the mackerel for you and grill. It pairs well with the earthy flavours of
beetroot (high in anti-oxidants) so make up a salad with diced cooked beetroot, sliced celery,
toasted pumpkin seeds, finely chopped parsley and a dressing made with orange juice, balsamic
vinegar and olive oil and serve alongside your grilled mackerel.
More mackerel recipes on Bing

Cashew nuts
All nuts are high in nutrients, polyunsaturated fatty acids, vitamin E, fibre, potassium, folate,
magnesium...the list goes on and on. The fat in nuts is considered to be 'good' fat, ie beneficial to
the body.

You could choose from a whole host of different nuts to include in your diet such as brazils,
almonds, walnuts, macadamias, hazelnuts and peanuts. Try frying chicken pieces in a little
groundnut oil till cooked. Add sliced onion, peppers and cook for a minute or two. Add soy sauce,
coriander leaves and cashew nuts before serving with rice.

More healthy nut recipes on Bing

Tomatoes

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Tomatoes are rich in lycopene which helps protect muscles from oxidative stress. This is what
causes post-workout aches and pains. Lycopene actually becomes more potent through the cooking
process - hence the health benefits of ketchup.

A great alternative to a cooked breakfast is to simply roast halved tomatoes with olive oil and sea
salt in the oven and then to crush them on grilled sourdough before sprinkling liberally with pepper.

More tomato recipes on Bing

Spelt
This ancient grain is a source of slow-release energy (like most wholegrains such as barley and
oatmeal). Spelt flakes are now sold as breakfast cereal in health food shops but you can also buy
rolled spelt, which looks very similar to pearl barley.

It can be used to make risotto as a healthier alternative to Arborio rice. Sweat leeks and onion in
olive oil before adding the rolled spelt. Let it cook off for a minute before adding vegetable or
chicken stock. Stir occasionally and cook for 20 minutes or so till the spelt is done. Add raw shelled
prawns, finely grated lemon zest and peas, stirring through, then pop a lid on and leave off the heat
for a few minutes before serving.
5641820
johnRestaurare tu hogar y te devolvere todo lo que el enemigo de las almas te ha robado,...segun tu fe
sera hecho!