Muscle gain diet
Top muscle building tips for your Diet!
Here are the definitive Top Muscle Gain Diet Tips! If you’ve just decided you want to gain muscle mass or you’ve hit a plateau and can gain no more mass, take note of the these Muscle Building Diet Tips to start building muscle mass fast.
1 – EAT MORE in your Muscle Gain Diet
If your Calorie intake does not exceed your Calorie intake for maintenance of weight then it is as clear as day that you simply WILL NOT GET BIG!
Many times I’ve conversed with friends and random people in the gym about bulking up. Our discussions are always around the three elements that every health and fitness goal contain for success –Training, Lifestyle and inevitably lead onto the Muscle Building Diet side of things.
The question I always ask is direct and to the point “How many Calories are you eating a day?” At this point I usually get a response like “Ahh man I eat soo f**kin’ much, I stuff myself all the time!” Four out of five times I people who are trying to bulk up or lose weight don’t know what their calories are which is ludicrous!
To establish how many Calories you need to build muscle and maintain body fat you must first find you Calorie intake for maintenance of Body weight. With these you must then exceed this by 500-1000 Calories depending on your bodyweight and Body Shape. This will ensure that you none of you muscle mass is spared throughout the day from workouts or your daily routine.
2 – Get your Protein to Build Lean Muscle
Protein is essential for the growth and repair of muscle cells. It build muscle more than any other food stuff especially when lean protein such eggs, whey protein, chicken, cheese, yogurt, beef and cashew nuts to name a few.
As a guideline you should be consuming 1.5grams of protein for every pound of bodyweight.
This is more than adequate to support muscle growth as it has been known that only 20 grams of protein is actually absorbed in every sitting. The rest of your calories should be made up from a mix of Low and High G.I Carbohydrates and healthy fats.
3 – Best Muscle Supplements
Don’t be afraid to make use of supplements. Some people hate supplements. They think they’re a waste of money and don’t work. For the most part, this usually stems from them not lashing on “30 lbs of muscle mass in 4 days” as these over hyping supplement companies might do.
Supplements, as the word indicates are meant to Supplement or act as an aid in your Muscle Gain Diet. What they’re certainly not is a miracle powder or pill like some companies may lead you to believe.
With this in mind I think you should understand that supplements such as protein supplements are really not much better than a high protein meal. However, they can be far more efficient as they can act as a meal replacement once a day which will help you get the extra Calories in and save you from cooking another meal.
If you’re going for a meal replacement try and get a good quality whey protein and mix 1-2 scoops with things like Oats, yogurt and honey to get a more complete meal as oppose to drink 500-1000 calories of pure liquid. It’s probably a bit better for the digestive system anyway!
4 – Fats
Health Fats should make up approximately 30% of your muscle building Diet. 30% may not seem like a whole lot but in terms of the amount of Calories Fat contributes to the Diet it is extremely important. Because of 1 gram of fat having 9 Calories it really is vital to eat fat as it is a major contributor to the most important aspect of a muscle gain diet which is Calories. For instance, Cashew nuts have 700 Calories per cup!
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