First thing to note is that the muscle building diet is not a “normal” diet. Its purpose is to help you to put on weight by using a lot of high protein foods. Many believe the word “diet” to mean cutting down on food or certain types of food in order to lose weight or lose fat, but this is the wrong use of the word. Add diet means the food choices you make from day to day. So basically what you choose to eat the diet.
What is the goal of muscle building diet?
Simply the only goal of muscle building diet is gaining quality muscle mass without putting on fat. The following six-point plan will help you achieve this goal to build muscle without gaining fat.
1. Stick to the diet
If you are serious about building muscle and losing fat you’ve got to keep to a diet all year round. This means that you should eat exactly the same when you are not training as much as when you’re really pushing yourself to the maximum. So do not suddenly switch from chicken to burgers, from eggs to bacon just because you have not been practicing as much lately. Many body builders have “off season” where they do not train anywhere near as much as they normally would and give his body a rest. But they keep in good shape by holding regular muscle building diet.
If you really want one of your favorite (unhealthy) food are only those in the fun days.
2. Plenty of protein
For each meal you prepare you should ask yourself: “Where’s the protein?” To put serious muscle you need to eat about 1.5 grams of protein for every pound of muscle you have. To find out lean body mass, you will find out what your body fat percentage is then used this ratio to find out how much of your weight is fat. Then simply drag it from the total weight.
not use the same source of protein all the time. Mix it up and get a wide variety of protein sources. Most people will get the majority of their protein from chicken, but on top of that the body needs low-fat fish, lean steak, eggs, nuts and seeds, fatty fish, beans and a mixture of dairy products.
When your men okay to get a protein from a protein supplement (but stay away from protein meal bars!)
3. Cut Out Junk Food
Junk food contains one type of fat you want to avoid the cost and keep away from Muscle Building Diet – trans-fatty acids. They prevent severe muscle building needs.
Just “good” fats trigger muscle building your switch, make junk food the opposite. Junk foods contain a lot of additives, the body simply is not supposed to work, such as preservatives, stabilizers and tenderizers.
These materials are like poison to the body and cause a process called oxidisation that occurs, which increases muscle breakdown at the cellular level. You get enough of this in the gym, not make it worse by eating junk food.
you need to be intended to prevent muscle damage, instead of recovering from the poison junk food. Simply if you eat junk food you will be small and weak. If you eat fresh, natural foods you will be healthy and strong.
4. Eat regularly throughout the day
Most people eat a large meal three times a day and think what your body needs. But for those who want to build muscle this is not the right way to go about it.
not many bodies can handle only eat 2-3 large meals a day without getting fat. It is important to eat smaller meals, more often throughout the day, which will keep your energy up and stop starving.
I recommend that you eat every 3-4 hours, which should lead 5- 6 meals a day. Since you need to pack a lot today, it is best to start as soon as possible. So first meal should be consumed no later than 20 minutes after waking up.
It is also important to get as much of your daily protein from each meal. So if you’re eating 200 grams of protein a day and 6 meals, each meal should contain about 33 grams.
secret is to listen to your body. When you start to feel hungry, your body is telling you it needs food, so give it what it wants. You can find it in 3 hours is too much. If so, wait until you start to feel hungry before a meal. You will soon find a routine that works for you.
5. Eat foods Body enjoys
If you struggle to break down dairy products, try to cut down on these and get protein and carbohydrates from other sources.
Everyone’s body is different so listen to what is to tell you. It makes no sense to continue to eat the foods that the body can not intolerant.
On the other hand, if you find a source of protein that works well for you, try to incorporate in your diet more so you can get the most benefit.
I can not tell you what and what does not work for you that are all different. You have to listen to your body and develop your Muscle Building Foods for diet.
6. Know your carbs
One of the biggest challenges facing anyone who wants to build muscle is to eat the right kinds of carbs at the right time. The goal should be to get at least 2 grams of carbohydrates for every pound of muscle mass.
So if you are 200 pounds with 10% body fat, you have 180 pounds of lean weight. Therefore, you need at least 360 grams of carbohydrates a day.
Carbohydrates are what you should be changing if you are not progressing in the way you want. So if you are not gaining muscle and weight as fast as you think you should then increase your intake of carbohydrates. Or if you put on weight, but it seems to be fat, cut back on carbohydrates.
All carbohydrates are not the same and you need to focus on quality carbohydrates that have sustained release component, as they are less likely to be stored as fat.
This can be found in foods such as whole-grain breads, oatmeal and sweet potatoes. But if you’re really skinny, then you can eat more fast release carbohydrates such as potatoes, bananas, cereal, pasta and white rice.
When you eat carbohydrates is also important, because the body needs them at certain times. These are:
2. Pre Workout
3. Post Workout
About 75% of your carbohydrates should be consumed at this 3 meals.