Muscle-Building-Diet

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by Gary Khan Reviewed by Dr. Bond Articles 0 Comments

Muscle Building Diet

A lot of you are asking what I eat to build muscle mass through diet. If you're looking for a muscle building diet to gain weight fast, this is a good weight gainer program.

To build muscle quickly, there are a few things that absolutely must happen to get the best results:

You must train heavy, and train to failure. This means that you must lift enough weight that you hit failure on the last rep, and don't just sit the weight down because you hit a certain number of reps.
You must have a good Muscle Building Diet that has enough calories, balanced carbohydrates and be sure to eat plenty of protein. I'll give you a few tips that will greatly improve your results with the Muscle Building Diet too.
You need the proper muscle building supplements along with your Muscle Building Diet to help your body recover faster, assimilate protein and lift heavier. I am a big fan of legal anabolics because you can build a tremendous amount of size and strength without the negative side effects of steroids.

Muscle Building Diet Plan tricks. Here are a few tricks / tips that will help build muscle pretty fast.

Calculate how many grams of protein you need daily -
Formula to figure out how much protein you need
As soon as you finish training, be sure to eat a high carbohydrate meal or supplement to spike your glucose levels and allow your body to assimilate protein.
30 minutes after eating the carbs, take 30-50 grams of protein (depending on body weight).
One of my favorite Muscle Building Diet tricks is to eat an entire box of oatmeal (10 packets) right after training. 10 packets of oatmeal contain 270 grams of carbohydrates and approx. 1,400 calories.
You have to eat enough calories and protein. Even guys taking illegal steroids and other dangerous substances can't build muscle very effectively without enough calories.

Here's another good formula to figure out How many grams of protein can my body process in 1 meal

Information related to article

Muscle building diet plan	Eat enough calories to give your body the resources it needs to build muscle. Get enough sleep for your muscles to recover from the workouts (study). To be safe, aim for the AASM and SRS recommendation for adults, which is 7 hours (study). Complete all reps with proper form using heavier weights than your last workout.
Meal plan for muscle gain female	If you are trying to gain some lean muscle mass, make sure you are training correctly to achieve this goal, and then evaluate your diet and see where you need to make changes. Make sure you are getting in enough protein to supply your body with the correct building blocks to build this new tissue, and then taking in enough carbohydrates to provide the body with energy for this process to occur. Some people will find that it's quite hard to gain lean muscle mass simply because they have a hard time eating enough food, and will need to turn to increasing their sources of healthy fats to accommodate their decreasing appetite but with determination and planning you should be able to see success and notice great changes in your body shape.
Muscle building meal plan for beginners	1 – 1.5 grams of protein per pound of bodyweight. Shoot for 25-30 grams of protein (6-8 oz) at eat meal. Quality proteins like grass-fed beef, wild caught salmon, organic turkey and chicken, eggs, whey and casein protein powders, shrimp, cottage cheese and Greek yogurt are all great options. Keep your carbohydrate intake around 150 to 250 grams daily. Complex carbs like sweet potatoes/yams, brown rice, sprouted grain breads, oats, beans, quinoa, and whole grain pastas are all excellent choices. They fuel your body, digest slowly and will be utilized for energy. Simple carbs like fruit, white rice, white potatoes are good for post workout to aid in recovery and fast absorption for muscle growth. Fats should fall somewhere between 65 to 85 grams a day. Avocados, natural nut butters, coconut oil, extra virgin olive oil, and egg yolks are all healthy fats that should be part of your meal plan. Good fats give you energy and are utilized for fuel not storage. All vegetables aid in digestion and give quality fiber to keep your intestinal tract functioning smoothly. Consume at least half your bodyweight in water. Avoid sugary drinks and diet sodas.
Lean muscle diet plan male	When men set out to lose weight, they usually start at the wrong place. They pick a popular diet; any diet, it doesn't matter which one. Most plans tell you to eat none of some things and tons of others. Your weight drops until it stops. Then it's up to you to make sure your shrunken gut stays that way. These diets have it all backward. Instead of starting with no idea where you'll end up, act as if you've hit your target.
Lean muscle meal plan	High-protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy. If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods.