It’s no myth that your Muscle Building Diets when attempting to Gain Muscle Mass and/or Size is over 50 percent of the criteria to achieve your goals. Diet will be one of the main muscle enhancers on your beach body!

--50% Diet -- 30% Training -- 20% Rest & Recovery--

Ask any sucessful bodybuilder or weightlifter and I’m certain they would not dispute this claim. From their years of experience of watching their bodies adapt, develop and grow they understand what their muscles require at all times of the day and night.


Be it post work out, first thing in morning or just before bed, every senario is covered with a routine diet to help gain maximum muscle.

They treat they’re bodies (as the old cliché goes) as a Temple and understand that anything shy of best is prohitied to enter. That implies only the highest quality Proteins, Carbohydrates and Fats are allowed for the duration of which they Gain Muscle Mass.

Even if they have a cheat meal of low nutritional benefit they still have their high quality foods.

It is for these reason that you must treat your Muscle Diet with primary importance!


With our pep talk now out of the way it’s time to start establish YOUR Muscle Buiding Diet to suit your INDIVIDUAL goals! Individuality should be stressed as often no two diets are ever the same.


Diets depend on an array of factors, such as your;


            Goals [Chose 1 of the 2 below]

            Weight

            Height

            Body fat (optional)

            Bodytype [Chose below 1 of the 3 below]

            Level of daily activity

 

Bodytype

There are 3 variations of body type. Chose the one that describes your body type the best in order for you to get the most out of your diet.

 
Mesomorph – Muscular with a very athletic apperence

Ectomorph – Slight build with low levels of bodyfat. Tend to have small muscles and skeletal structure.

Endomorph -- Big, strong,  large boned and usually carry alot of body fat.

 

Goals

Muscle Building Diet goals are sorted in 2 catagories of which you must chose:


Pros--Gain the most size and muscle mass in least amount of time often 6-10lbs per month

Cons—Body Fat can increase slightly due to high Calorie consumption

There are two fundamental things to a muscle gain diet. The first one being Calories. You must –if you are trying to gain lean muscle mass- eat, over your daily intake if Calories for maintenance of body weight. The reasoning behind this is simple. If you eat more you and your muscles will get bigger if you are following a heavy resistance program consistently.

A word of warning before you go stuffing yourself food is that it comes to certain point where excess Calories do in fact turn into fat. So, the best advice I can give you is to go 500-1000 Calories over your calorie intake for maintenance of body weight.

The second fundamental rule to gaining muscle mass quick is to include lean proteins such as eggs, fish, chicken, steak and whey protein in every meal including breakfast and your last meal before bed. This will ensure the muscle of the body stay in an anabolic state.

 


Pros—Gain quality Muscle Mass while reducing body fat for added Definition

Cons—Not alot of muscle mass gained due to the simultaneous reduction of body fat

An approach often taken by those who wish to Gain an ample amount of Muscle Mass while having a low amount of body fat is done in a 2 Stage Approach.

This 2 Stage Approach would have you the individual carrying-out both diets in 2 different periods. For exmaple;




So we see here that Subject A has a goal to get to 170lbs with 15% body fat.

 
The best approach here would be to gain muscle and size until he/she reaches a body weight of 180lbs (40lbs Gain) with his/her body fat maintained at 20%.

His/her goal weight is exceeded by 10lbs to cater for the 5% drop of body fat he/she is going to make which will equate to approximately 10lbs of body fat.

 
Stage 1 -- Gain Muscle Mass and Size to reach the 180lbs marks.

Stage 2 -- Gain Muscle Mass and Lose Body Fat until the 15% body fat mark is reached.

Use the Equations To Find Your Caloric, Protein, Carbohydrate and Fat Baseline to Gain Muscle Mass and Size:

Mesomorphs

Calories -- bodyweight in lbs x 20
Protein -- bodyweight in lbs x 1.4
Carbs -- bodyweight in lbs x 2.5
Fats -- bodyweight in lbs x .45

Ectomorphs

Calories -- bodyweight in lbs x 22
Protein -- bodyweight in lbs x 1.6
Carbs -- bodyweight in lbs x 2.5
Fats -- bodyweight in lbs x .50

Endomorphs

Calories -- bodyweight in lbs x 20
Protein -- bodyweight in lbs x 1.5
Carbs -- bodyweight in lbs x 2.4
Fats -- bodyweight in lbs x .50

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