Your diet is so very, essential if your goal is to build muscle. Nothing can affect how much or how little muscle you build on any given day. It's really that simple. You'll never reach your muscle building goals without first looking at and maintaining a muscle building diet.
With this in mind, we're going to look at the things you need to know to build a nutrition plan that will help you build muscle and create your muscle building diet from scratch. It may seem hard at first, but it's not. You just need a few facts and some common sense, and you're well on your way to creating a muscle building diet of your very own.
Protein, Protein, and More Protein
Your body uses protein to rebuild damaged muscle tissue and to create new muscle tissue. If you want to build muscle, you truly must have a diet high in protein. The best foods for protein can be found in the lean meat, fish, poultry and low-fat dairy product sections of your local grocers. You can supplement these foods with vegetables, whole grains, fruits and nuts, which are also protein rich and vitamin rich.
You should stay away from fatty, low-vitamin foods, that offer you very little or no nutritional value, such as chips, soda, chocolate and hard candy. If you're eating enough protein, you shouldn't feel hungry all the time, which makes binge-eating a thing of the past.
It's also a good idea to pick up some whey protein from your local health food store. It's inexpensive, and it can be quickly and easily mixed with water to make a delicious protein shake. Whey protein is also excellent for building muscle because it's easy for your body to absorb.
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Water May Be Boring, but It's Essential
You may find water boring, but it's essential to your muscle building routine. Water helps flush out waste and cut down on hunger pains. Many people believe that they're hungry when they're really dehydrated. You should be consuming at least 8-10 glasses of cold water per day. In fact, you should make it a habit to keep a glass or bottle of water beside you throughout your day.
The Frequency of Meals
Just because you're working out doesn't mean you need to eat like a hog. Meal portion sizes and the frequency that you eat is a big part of your meal plan. Ideally, you want your body's metabolism to be as high as possible. This will help burn off your excess body fat, yet still allow your body to make new muscle tissue.
You should be consuming 5-6 meals per day. You should never miss a meal, and each meal should be about the size of your hand. It doesn't hurt to have a meal a tad bigger than your hand, since that's just a rough estimate. However, you should only eat until you feel satisfied, and not until you feel fit to bust open at the seams.
Calorie Intake
Building muscle requires calories. Calories comprised of bad fat and sugar is not the way to go about building muscle. You have to eat clean, but you still have to consume a healthy dose of calories.
What's a healthy dose of calories?
1. It's all about the numbers. There are various methods of establishing a baseline number of calories necessary for you to produce weight gain. One way is by keeping track of the types and amounts of food that you eat for a few weeks, along with your weight. Others use a specific formula.
You can find a rough estimate of your maintenance calories by doing an online web search for “daily caloric needs.” Once you determine this baseline, your goal is to consume 15-20% more calories than this. Know that, 3500 extra calories = 1 lb (0.45 kg). gained.
We all vary to some degree on exact calories needed to maintain and increase weight. Some are “hard” gainers; it may seem effortless to others. As such, you should monitor your weight on a weekly basis.
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2. Timing is everything. How you distribute your calories throughout your day is one of the most critical components to adding lean muscle without unwanted fat. Ideally, you should be staggering your meals approximately 3 hours apart, and aiming for 6 meals per day: breakfast, midmorning meal, lunch, mid-afternoon meal, dinner, and a late night snack.
Also, try to keep your calories evenly distributed, just as you are with your meals. So, if I needed 2500 daily calories to gain 1lb. Per week, each meal would total around 420 calories.
3. Include adequate protein. As your goal is to gain muscle mass, you should shoot for around .8g of protein per pound of body weight. As with your meals, try to distribute this evenly throughout the day. Don't worry about obsessing over exact grams-you should come close to your target if you consume 1 quality source of protein per meal and snack, and eat until you feel satisfied. Quality protein sources are listed at the end of this article.
4. Healthy Fats that satisfy. Unsaturated fats – like olive oil, almonds, and flax seed meal, play a role in lessening post workout soreness and also in manufacturing certain growth-related hormones in your body.
Saturated fats, found in meat and dairy products, should be consumed in moderation. Try to eliminate all sources of trans fats (partially hydrogenated oils) from your diet. These fats are not well metabolized by the body and contribute to heart disease. Examples of ideal fats are listed below.
5. No time? Rely on drinkable meals. Meal replacements and smoothies make adding calories between mealtimes a lot simpler than cooking. If you have a hectic schedule, this is something you may want to consider.
Look for prepackaged shakes containing similar ratios of carbohydrate and protein, and low in saturated fat. If you're making your own, purchase a “blender bottle” from a nutrition supplement store, and make your own shake from whey protein powder, milk, and ice. Slenderized shakes can be versatile, as you can add banana, berries, flaxseed, and even peanut butter!
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6. Exercise is a must. To gain muscle, you must utilize what you have already got, and build upon that. Keep in mind that any form of cardio—running, stair climbing, cycling, swimming, etc.—burns more calories per minute and hour than strength training activities.
You may need to temporarily spend a little more time lifting and a little less time jogging if you are not seeing results with the above suggestions.
Focus on trying to get all of your muscle fibers involved in the lifting. Muscles work on the all or nothing principle, so you'll never get 100% of your fibers to fire all at once, but if you're thinking that way, at least you'll be recruiting more fibers than if you were just focusing on trying to get the weight to the top of the phase.
7. Adjust your workout according to your stage of progress. Every workout should have the goal of having 20% of your reserve fibers for every muscle enlisted in the effort. You finish this by a 4-step calculation. Sorry, there's math involved. (1.) Put on the most weight you can possibly do for any exercise. (2.) Rest for 5 minutes, and then do as many repetitions of that exercise as you can with 80% of the weight you did in step one. (3.) Multiply that number by 0.15. (4.) Now to get the number of repetitions you would need to do before you can expect to increase the poundage by 5, simply add the answer you got in step 3 to the number of repetitions you got in step 2. On the other hand, to get the number of repetitions you would must do to get 20% of your muscle reserves involved, simply subtract the answer you calculated in step 3 from the number of repetitions you did in step 2.
8. Eat for living and putting on muscle, not for pleasure or boredom. It's not that easy, of course. However, to make it as easy as possible, stay away from the middle of the supermarket aisles. There is nothing good in there for your muscle building progress. And don't keep anything in your cupboards that will tempt you.
9. When you're eating with the goal of getting the most muscle weight gain, you don't really need that much protein. Only 1 gram of protein for every 2 pounds (0.91 kg) of body weight is all that is required to build solid muscle. Anything more is either excreted or worse—turned into fat.
10. Give your muscles time to recover. Weight lifting demolishes your muscles if you're doing it correctly, and they require time to clean up afterward and reconstruct. You require at least 48 hours to rest according to physiologists.
11. Focus on weight-bearing exercises almost exclusively. This is the kind of exercise that stimulates the fast twitch fibers in your muscles to grow, rather than the slow twitch fibers. Fast twitch fibers are the ones that give you the muscle weight gain. Do light cardiopulmonary exercise on your days away from the weights.
12. Have a good routine that you can always rely on to keep you motivated and returning to the gym. There are plenty of books and websites that include recommended workouts.
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Just make sure to include the 3 amigos of barbell squats which involve the highest number of lower body muscles, the bench press which likewise involves the highest number of muscles—of the upper body, and the straight leg dead lift—or if you like, the full standing overhead press; the three best exercises for achieving overall muscle weight gain.
To get your muscles to grow, you need to work them hard enough to give the neuromuscular system a reason to signal growth. Muscle fibers work on the all or nothing principle. That means that in a muscle, there will be some individual fibers that won't be firing and some that are. The fibers that aren't firing are called the reserve fibers.
If a certain percentage of them is not firing, there will be no call for additional fibers from the brain. What does that mean for weight lifting? If You're not lifting enough to involve a certain amount of your overall muscle fiber in a single contraction, you won't get very much growth.
13. You'll get better results by engaging in lifting exercises or power exercises instead of repetitive cardiopulmonary exercises. That's because two different types of muscle fibers are involved in the two exercises.
Cardiopulmonary muscles usually do not get to be large. Skeletal muscles do. If you stimulate a skeletal muscle in a repetitive way, the muscle will actually begin to turn into a smooth muscle or a cardiopulmonary muscle. That translates into smaller muscle mass.
14. You'll achieve more muscle weight gain by giving your muscles a chance to recover after a workout. Physiologists have discovered that it takes 48 hours to rebuild and repair after a workout. That means you should follow a one-day on, one day off workout schedule for maximum growth.
15. Muscle growth does not necessarily follow by consuming massive amounts of protein supplement. It doesn't take all that much protein per day for even the muscle building that goes on when you're actively lifting.
It takes only about one gram of protein for every two pounds of body weight. So if you weigh 240 lbs – we are hoping – then you need to consume 12 grams of protein over your normal daily requirement. That about as much as you get in a single yogurt.
16. Finally, static weight lifting is probably the most powerful technique discovered for getting your muscles to grow. That's because you're engaging the muscle all the time without let-up like you would get in a normal repetition exercise. That causes more and more muscle reserve to pile on, practically forcing the brain and muscular systems to call for growth.
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