Bodybuilding can be defined as the pursuit of lean muscle mass. The importance of a proper diet to accomplish this goal cannot be understated.

 In fact, many experts argue that diet can account for up to 90% of a person's success at building their body. Fortunately, there is an easy-to-follow meal plan that works like magic to burn fat and gain muscle.

Now of fad diets and trendy diets and so on, it is important to note that bodybuilding involves a lifestyle. 

Regular, intense and goal-oriented training sessions combined with an intelligent approach to eating will promote the development of a muscular physique that most trainees desire.

 What is required is discipline, patience, persistence, and consistency. All of these attributes are favorable and can lead one to success in not only physique goals, but also in personal and professional pursuits.

When an individual adopts bodybuilding as a lifestyle, the physique improvements can be maintained over the long term.

 A steady, consistent and daily approach will prevent the agony of short-term weight loss followed by a quick regain of weight and the accompanying depression and feeling of hopelessness. 

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Training and eating like a bodybuilder works, becomes habit-forming, and eventually gives one a real sense of satisfaction and accomplishment.

We like to adhere to the KISS (keep it simple, smart guy) principle when it comes to meal plans. So let's not going to get too technical. We're just going to lay it out for you. First, you should eat smaller meals, 5-6 times per day, 2 ½ -3 hours apart.

 This will keep your metabolism going and provide your muscles (stimulated by short, intense workouts) fed with nutrients required for growth. These meals will consist of protein, carbohydrates, and fats.

Proper protein intake will vary according to age, gender, goals and so on. Generally speaking, each meal should contain between 25-50 grams of protein. 

A rule of thumb is that a healthy male trying to promote lean muscle mass should ingest 1.5 grams of protein per pound of body weight. 

Therefore, if your body weight is 200 pounds (ca. 91 kg), a daily intake of 300 grams of protein (6 meals with 50 grams of protein each) would be required. The key is that if you are training hard, you need protein.

Sources of protein include lean meats, fish, egg whites, low-fat cottage cheese and whey protein. Avoid fatty meats and try to grill your meats and do not fry them in fat. Remember to include a protein selection at each meal.

When discussing carbohydrates, it is vital to distinguish between the different types of carbs. For this discussion, we will identify 3 different types of carbs: complex carbs include potatoes, yams, bread, cereals, grains, pasta, and rice; simple carbs include most fruit and veggie carbs which include most vegetables and leafy greens.

Fats are also a necessity but should come from the following sources: extra virgin olive oil, flax seed oil, nuts (almonds are best) and fish oil. The diet is simple. For every meal, choose a portion from the protein group, the complex carb group and the veggie carb group.

 A good rule of thumb is that a serving size for your protein and carbs should be about the size of your fist. Have a serving of fats at 2-3 meals per day, and only have simple carbs first thing in the morning at breakfast and immediately following your workout. 

Actually, it's critical to have a post workout shake with whey protein and a simple carb like a banana. Bring it to the gym with you and have it while the sweat is still on your body.

Now to fine tune this diet you can do this: if you are trying to increase muscle mass and not worried too much about losing fat, eat as above. 

However, if you wish to accelerate fat burning, do not eat complex carbs at your last 2-3 meals of the day. Lean protein (chicken breast or fish) and salads or chunky veggies (broccoli and asparagus are excellent choices) will do the trick.

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Let's take this one step further. Here is a magic formula for extreme lean muscle mass and fat burning. For three days in a row, come hell or high water, only eat complex carbs first thing in the morning (a serving of oatmeal will do it) and immediately after your workout.

 On the fourth day, eat a ton of carbs. Actually, cheat on this day. Eat whatever you want, but ensure that you eat sufficient protein and many complex carbs. This is the time to eat pizza, pasta, cake and so on.

This three days off, one day on carbs has produced fantastic results in many bodybuilders. We like it because any cravings we can put off until our “carb” day (which isn't really that far off in the future) and then indulge at that time.

 The secret is to remain strict on the low-carb days. This takes planning, preparation and discipline. You can do it. Once you start to see the results you get from this carbohydrate manipulation, you will find it much easier to stick to it.

Most assume that sloth is the natural enemy that prevents most from pursuing a pattern of consistency, and never analyze whether in fact the gym environment itself may be offering an insurmountable obstacle for many, eventually causing most to quit the pursuit of muscle building or fat loss completely.

But why? How could the gym actually reduce motivation to train, when in fact the environment should be conducive towards achieving results? 

The answer will be found within the first few workouts, and clearly becomes one of the main reasons why most lose their fondness for gym attendance before they produce any noticeable changes.

Imagine you are prepared for an intense workout, and you encounter one or more friends who decide to train at the same time as you. What will likely happen next? Will the group experience the best weight training and aerobic workout of the year, or will the next hour focus upon discussing last night's episode of the Biggest Loser? 

Let's say you visit the gym and happen not to find any acquaintances, but as you scan the territory, immediately sense that every machine you are planning to use is occupied, with a 10+ minute wait for each. 

Do you think this will contribute towards a productive workout session, or encourage a trip to the local fast food drive through to try to munch the mounting frustration away?

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Oh, and let's not forget the most convenient excuses to skip the gym for a day, such as weather (two feet of snow might make navigating the highway difficult), car breakdown (a flat tire always interferes with melting a spare tire!), and traffic (wouldn't want to be late for dinner!). 

Some may say that these inconveniences cannot occur regularly, but once momentum is ruined, and a workout is missed, the mind becomes far more accepting of another skipped session, and this attitude will eventually lead to a new habit, one which is much more enjoyable—couch warming, without the distraction of a daily gym visit.

So, what is the alternative? I not only perform my bodybuilding training at home, but built over 60 pounds of muscle mass and lost 50 pounds of fat in the process, proving that neither muscle building nor fat loss requires waiting in line for machines or paying expensive bodybuilding gym dues. 

In fact, my bodybuilding success was achieved in my basement, with basic weight training equipment, and I was able to produce far more consistency with my workout regimen than most who must contend with the inconvenient gym environment, specifically because I am leading my environment, and can remove distractions that interfere with my ability to train.

This is not to imply that achieving a bodybuilding physique or producing consistent weight loss is impossible through gym training, as many with such memberships produce excellent results, but for those who have the option to purchase some basic equipment and train at home, I believe doing so is far more convenient, offers no distractions, and is significantly less expensive over a several year period than joining a local gym.

 Achieving success in muscle building or fat loss is in great part due to mental focus, a factor which suffers greatly when subjected to an unpredictable set of circumstances, and this is why I have always opted for training at home, and produced very impressive muscle building and fat loss results specifically because I have always been able to proceed with my workouts in a methodical, controlled fashion.

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Don't frown upon training at home until you've experienced the frustrations of attending a gym, and do yourself a favor; if you join a local gym facility, make sure not to sign a long-term deal until you have consistently trained for three months and have proven to yourself that the distractions and obstacles will not interfere with remaining faithful to your routine.

The actual biological importance of whey protein is likewise substantial. Because of this, whey protein is ideal for muscle development due to its superior amino acid ratio. 

Any time protein is utilized to get your day-to-day protein requirement, a greater percentage of the protein will be soaked up through the body and then used by the cells. Your body's immune system is likewise bolstered, which is another reason why so many people consider it to be the best supplement for muscle growth.

Perhaps you still remember the story of Little Miss Buffet? Clearly, she had some good info regarding the very best supplement for muscle growth, considering that she ate her curds and whey along with terrific joy. 

The reality that protein whey is actually extracted from all-natural resources is the reason it's a premier muscle growth supplement.

Whey happens to be made naturally as a byproduct within the cheese-making processes. Nevertheless, it's full of fat and milk sugar, or perhaps lactose, when in the natural state; therefore, it shouldn't be ingested in such a state. 

Micro-filtration or perhaps ion exchange is utilized to separate out, and take away unwanted fat and lactose coming from raw whey, leaving behind an extremely concentrated kind of protein, which makes it the best supplement for muscle growth.

So, at this point, you're more than likely ready to add some significant muscle gains simply by getting a container or two of protein whey, but you're probably wondering what the best whey protein to buy is?

There are two kinds of whey protein available on the market—whey concentrate and whey protein isolate powder. Purity is actually what tends to make the two unique. 

To isolate has extra protein and much less lactose and fat in each helping, and it's thus deemed a lot more pure than the usual concentrate.

 Whey isolates consists of ninety to ninety-four percent proteins and is deemed to be the best supplement for muscle growth. Whey concentrates, in contrast, consist of approximately seventy to eighty-five percent proteins.

Whey protein isolate powder is perfect for individuals who experience gas and trapped wind following the consumption of protein whey, or perhaps those who are lactose-intolerant. 

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Do not forget, that even though to isolate is really the best supplement for muscle growth, it doesn't automatically generate superior muscle growth compared to whey concentrate. 

Whey protein concentrates are generally as beneficial as, and cheaper in comparison to, to isolate. Nevertheless, concentrates ought to be avoided by those people who are lactose-intolerant. 

You actually shouldn't suffer a loss of sleep concerning which type of protein to purchase, simply because in the end, both are prime muscle growth supplement proteins.

Nutrition via protein is, in fact, incredibly straightforward. When you are trying to improve muscle mass, be sure to consume between 25 and 50 grams of protein every 3 hours. The required protein can be had from your whey isolate, egg whites, fish, poultry, lean meats, or even whey concentrate. Where your protein originates from doesn't actually make a difference.

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