Building Muscle Diet – Build Muscle Without Putting On Fat
The first thing to take note of is (Prescription Drugs Without Prescriptions) that a building muscle diet is not a “ordinary” diet. Its purpose is to help you gain weight by using a lot of high protein foods. A lot of people believe the word “diet” to mean cutting down on food or certain types of food in order to lose weight or burn fat, however this is the incorrect use of the word. The word diet refers to the food choices you make from day to day. So what you choose to eat every day is your diet.
What are the Goals of a Build Muscle Diet?
Basically the only goal of a building muscle diet is to add quality muscle mass without gaining fat. The following 6 point plan will help you attain this goal of building muscle without gaining fat. If you want to Build Muscle Fat is the enemy
1. Stay With Your Diet
If you are determined about building muscle and losing fat you’ve got to stay to your diet the whole year round. This means that you must eat totally the same when you are not training as much as when you are training fully. So don’t all of a sudden change from chicken breasts to hamburgers, or from eggs to bacon just because you have not been training as much recently. Many weight trainers have an “off season” where they don’t train anywhere near as much as they normally would and give their bodies a rest. But they keep in good shape by keeping to their usual muscle building diet.
If you really want one of your favourite (unhealthy) foods, only include them in your treat days.
2. Where is the Protein?
For every meal you make you need to ask yourself “Where is the protein?”
To put on real muscle you have to eat about 1.5 grammes of protein for every pound of lean body mass you have. To work out your lean body mass, you must find out what your body fat percentage is then use this percentage to find out how much of your weight is fat. Then simply subtract this
from your total weight.
Don’t use the same source of protein all the time. Change it up and get a wide variety of protein sources. A lot people will get their majority of protein from chicken breasts, but on top of that your body needs eggs,nuts and seeds,low-fat fish,fatty fish,lean steaks, beans and dairy products.
When do not have time its okay to get you protein from a protein supplement (but stay away from protein meal bars!)
3. Avoid Junk Food
Junk food contains a type of fat that you want to avoid at all costs and keep away from your building muscle diet – trans-fatty acids. They severely hinder you muscle building.
Whereas “good” fats turn on your muscle gaining switch, junk foods do the exact opposite. Junk foods contain a lot of additives that the body deal with properly, such as preservative, stabilizers and tenderizers.
These substances are basically a poison to the body and cause an effect called oxidisation to happen, which increases muscle breakdown at a cellular level. You get enough of this at the gym, so don’t make it worse 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 big and healthy.
4. Eat Regularly Throughout The Day
Most people eat a large meal 3 times a day and think that is what the body requires. But for anyone that wants to Build Muscle this is not the right way to go about it.
Hardly any bodies can cope with eating just 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 levels high and stop you feeling hungry.
I recommend that you eat every 3-4 hours, which should result in 5-6 meals per day. Since you have to get a lot in a day, its best to start as early as possible. So your first meal should be had no longer than 20 minutes after waking up.
It is also important to get an equal 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 should contain around 33 grammes.
The secret is to give the body what it needs. When you start to feel hungry, your body is telling you it needs food, so give it what it wants. Every 3 hours may be too much for you. If so wait until you start to feel hungry before having a meal. You will soon find a routine that works for you.
5. Eat the Foods Your Body Uses best
If you struggle to break down dairy products, try to stop eating these and get your protein and carbs from something else.
Everybody is different so listen to what yours is telling you. It makes no sense to keep eating foods that your body does not tolerate or digest.
However if you find source of protein that works very well for you, try to incorporate is into your diet more so you can get the most from your meals.
I can’t tell you what will and what won’t work for you as everyone is different. You need to listen to your body and develop your on Muscle Building Foods for your diet.
6. Know Your Carbohydrates
One of the biggest challenges facing people that want to build muscle, is eating the right types of carbs at the proper time. Your aim should be to get around 2 grammes 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. Therefore you need at least 360 grammes of carbohydrate per day.
Carbs are what you should be changing if you aren’t progressing in the way you want. So if you aren’t putting on muscle and weight as fast as you want then add more to your intake of carbs. Or if your gaining weight,but it appears to be fat, cut back on the carbs.
All carbs are not the same and you need to focus on the quality carbs that have a slow release factor, as these are less likely to be stored as fat.
These can be 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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