Remember that a muscle building diet isn't a “normal” diet. Its goal is to help you put on weight by using a lot of high protein foods. Lots of individuals believe the word “diet” to mean eating less food or on certain types of food as a way to lose weight or lose fat, but this is the improper use of the word. The term diet points to the food decisions you make from day to day. So fundamentally what you choose to eat is your diet.
What are the Goals of Muscle Building Diets?
Basically the only objective of a muscle building diet is to build high quality muscle mass without putting on fat. The up coming 6 point plan will help you attain this goal to build muscle fast without gaining fat.
1. Stick to Your Diet
If you're genuine about building muscle and getting rid of fat you've got to keep to your diet the whole year round. Therefore you have to eat the same when you are training less as when you are seriously pushing yourself to the maximum. So don't instantly shift from chicken breasts to hamburgers, or from eggs to bacon just because you haven't been training as much lately. Many body builders have an “off season” where they won't train anywhere near as much as they normally would and give their bodies a break. But they stay in good shape by keeping to their typical muscle building diet.
If you really want one of your fave (unhealthy) foods, only have them in your treat days.
2. Plenty of Protein
For every meal you have to ask yourself “Where is the protein?”
To gain serious muscle you need to eat approximately 1.5 grams of protein for every pound of lean body mass you have. To discern your lean body mass, you have to find out what your body fat percentage is then use this percentage to find out how much of your weight is fat. Then simply take away this from your overall weight.
Don't just use the same supply of protein all the time. Vary it and get a wide assortment of protein sources. Most people will get their majority of protein from chicken breasts, but on top of that your body needs dairy products and beans.
While your busy its alright to get you protein from a protein supplement (but steer clear of protein meal bars!)
3. Cut Out Junk Food
Junk food has a type of fat that you want to keep away from at costs and keep away from your muscle building diet – trans-fatty acids. They critically obstruct you muscle building.
While “good” fats switch on your muscle building switch, junk foods do the reverse. Junk foods incorporate a lot of additives that the body simply isn't built to process, such as preservative, stabilizers and tenderizers.
These substances are like a poison to the body and bring about a process called oxidisation to happen, which heightens muscle breakdown at a cellular level. You already get this in the gym, so don't worsen it by eating junk food.
You have to be set up towards countering muscle damage, instead of recovering from the poison of junk foods. Simply, if you eat junk foods you will be small and sick. If you eat fresh, natural foods you will be healthy and strong.
4. Eat Regularly Throughout The Day
A good number of people eat a big meal 3 times a day and think that is what the body wants. But for anybody looking to Build Muscle this isn't the right way to approach it.
Not many bodies can handle eating just 2-3 large meals a day without getting fat. It is important to eat smaller meals, more frequently throughout the day, which will keep your energy levels up and stop you feeling hungry.
I would tell you to eat every 3-4 hours, which ought to result in 5-6 meals per day. Since you have to pack a lot into the day, its best to start off as early as you are able to. So your first meal should be taken no later than 20 minutes after waking up.
It is also crucial to get an even amount of your daily protein from each meal. So if you are to eat 200 grammes of protein per day and have 6 meals, each meal will need to contain around 33 grams.
The tactic is to listen to your body. When you begin to feel hungry, your body is informing you it needs food, so give it what it want. You may possibly find that every 3 hours is too much. If so wait until you start to feel hungry before getting a meal. You will soon find a routine that works for you.
5. Eat the Foods Your Body Enjoys
If you cannot digest dairy products, try to stop eating these and get your protein and carbs from another source.
Everyone is different so listen to what yours is telling you. There is no sense in eating foods that your body can't handle or digest.
On the other hand if you find a source of protein that is good for you, try to incorporate it into your diet more so you can get the most advantages.
I can't tell you what will and what won't work for you as everybody is different. You need to listen to your body and produce your own Muscle Building Foods for your diet.
6. Know Your Carbohydrates
Probably the most significant challenges facing everyone that wants to build muscle is eating the correct types of carbs at the right time. Your objective should be to get at least 2 grams of carbohydrates for every pound of lean body mass.
So if you are 200 pounds with a 10% body fat, you have 180 pounds of lean weight. As a result you need at least 360 grammes of carbohydrate per day.
Carbs are exactly what you should alter if you aren't progressing in the way you want. So if you are not adding muscle and weight as fast as you think you should then elevate your consumption of carbs. Or if you're gaining weight, but it appears to be fat, cut back on the carbs.
All carbs are not identical and you should focus on the good quality carbs that have a slow release factor, as these are less likely to be stored as fat.
These are usually found in foods such as whole-grain bread, oatmeal and sweet potatoes. But if you are really skinny, then you can eat more fast releasing carbs such as potatoes, bananas, cereals, pasta and white rice.
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