When packing on pounds of muscle, proper nutrition is the key. You can lift heavy, train intensely, and take hundreds of dollars worth of supplements but without a sound bodybuilding diet, the results will be hard to come by. Here are some steps to help you pack on the muscle and reach your bodybuilding goals.
Step 1: Eat…Eat…and Eat Some More!
Calorie consumption is the most important aspect of building muscle. No matter what supplements or how much protein you are taking, if you aren’t getting adequate amounts of calories you will not grow! Long time bodybuilders say that when trying to build muscle mass you need to eat anything edible that is not bolted to the table. I would however recommend eating clean by not getting all of your calories from; fast food, candy or any other unhealthy foods.
Tip: Eat 5-8 small meals every day, including off days.
If it is hard for you to get the needed calories try drinking more fruit juices.
Step 2: Increase Your Protein
Protein is the most important macronutrient for building muscle mass; it is what your muscles are made of. When you go to the gym and work out you damage and tear your muscle tissue. Protein rebuilds and restores your muscle tissue and makes it bigger and stronger. High quality protein aids in muscle recovery, this will shorten the time needed for your muscles to recover so that you can hit the gym harder. Protein also contains key amino acids which will release hormones, maintain nitrogen balance and prevent the breakdown of muscle tissue.
Tip: Try using high quality protein shakes to get the needed protein. Take protein daily, including off days. (GET 40 grams post workout)
Step 3: Get Your Carbohydrates
If you neglect carbohydrates in your diet you will loose muscle. When your body doesn’t have the carbs it needs it will break down the protein within your muscles to form carbohydrates.
Tip: Get most of your carbs from breads, grains, cereals, fruits and vegetables.
Feel free to eat a large amount of carbs before working out; this will cause the carbs to be stored as muscle glycogen, which will enhance your muscle building potential. (GET 30 grams post workout!)
Step 4: Take Your Supplements
When trying to build muscle mass, it is impossible to get all the nutrients you need from your diet alone, this is why supplementation is important. Supplements allow you to maximize your results and attain the best physique possible.
Some of the most beneficial supplements for body building are; protein, weight gainers, multi vitamins, branch chain amino acids (BCAA’s), Amino Acids, L-Arginine, Creatine, and L-Glutamine.
Recommendations:
Protein: 1gram per lb of lean body mass per day
BCAA’s: 2g pre and 2g post workout
Arginine: 2-5g pre workout
Creatine: 5g post workout.
L-Glutamine: 5g post workout
Tip: Take your supplements consistently and at the right times.
Step 5: Eat a Variety of Foods
A variety of vitamins and minerals are required for all bodily processes including muscle gain. Eating a variety of foods, including fruits and vegetables will ensure that you stay healthy and promote lean muscle growth. Getting these nutrients from a variety of sources will also enhance your immune system so that you may continue to hit the gym and build more muscle.
Tip: Taking a multivitamin and/or fruit and vegetable supplement will help you get needed vitamins and minerals which you wouldn’t be able to get in your normal diet.
Step 6: Drink More Water
Water plays a crucial role in all bodily processes including muscle gain; it will facilitate muscle growth and keep you healthy.
Tip: Drink at least 1 gallon of water per day.
Step 7: Get Plenty of Rest
Growth hormones are released during sleep, therefore more time sleeping will allow for proper hormone release. It will also aid in muscle recovery and keep you energized so that you can keep hitting the gym.
Step 1: Eat…Eat…and Eat Some More!
Calorie consumption is the most important aspect of building muscle. No matter what supplements or how much protein you are taking, if you aren’t getting adequate amounts of calories you will not grow! Long time bodybuilders say that when trying to build muscle mass you need to eat anything edible that is not bolted to the table. I would however recommend eating clean by not getting all of your calories from; fast food, candy or any other unhealthy foods.
Tip: Eat 5-8 small meals every day, including off days.
If it is hard for you to get the needed calories try drinking more fruit juices.
Step 2: Increase Your Protein
Protein is the most important macronutrient for building muscle mass; it is what your muscles are made of. When you go to the gym and work out you damage and tear your muscle tissue. Protein rebuilds and restores your muscle tissue and makes it bigger and stronger. High quality protein aids in muscle recovery, this will shorten the time needed for your muscles to recover so that you can hit the gym harder. Protein also contains key amino acids which will release hormones, maintain nitrogen balance and prevent the breakdown of muscle tissue.
Tip: Try using high quality protein shakes to get the needed protein. Take protein daily, including off days. (GET 40 grams post workout)
Step 3: Get Your Carbohydrates
If you neglect carbohydrates in your diet you will loose muscle. When your body doesn’t have the carbs it needs it will break down the protein within your muscles to form carbohydrates.
Tip: Get most of your carbs from breads, grains, cereals, fruits and vegetables.
Feel free to eat a large amount of carbs before working out; this will cause the carbs to be stored as muscle glycogen, which will enhance your muscle building potential. (GET 30 grams post workout!)
Step 4: Take Your Supplements
When trying to build muscle mass, it is impossible to get all the nutrients you need from your diet alone, this is why supplementation is important. Supplements allow you to maximize your results and attain the best physique possible.
Some of the most beneficial supplements for body building are; protein, weight gainers, multi vitamins, branch chain amino acids (BCAA’s), Amino Acids, L-Arginine, Creatine, and L-Glutamine.
Recommendations:
Protein: 1gram per lb of lean body mass per day
BCAA’s: 2g pre and 2g post workout
Arginine: 2-5g pre workout
Creatine: 5g post workout.
L-Glutamine: 5g post workout
Tip: Take your supplements consistently and at the right times.
Step 5: Eat a Variety of Foods
A variety of vitamins and minerals are required for all bodily processes including muscle gain. Eating a variety of foods, including fruits and vegetables will ensure that you stay healthy and promote lean muscle growth. Getting these nutrients from a variety of sources will also enhance your immune system so that you may continue to hit the gym and build more muscle.
Tip: Taking a multivitamin and/or fruit and vegetable supplement will help you get needed vitamins and minerals which you wouldn’t be able to get in your normal diet.
Step 6: Drink More Water
Water plays a crucial role in all bodily processes including muscle gain; it will facilitate muscle growth and keep you healthy.
Tip: Drink at least 1 gallon of water per day.
Step 7: Get Plenty of Rest
Growth hormones are released during sleep, therefore more time sleeping will allow for proper hormone release. It will also aid in muscle recovery and keep you energized so that you can keep hitting the gym.
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