First thing to be aware of is that a muscle diet is not a “usual” diet. Its purpose is to help you gain weight by using a lot of protein rich foods. A lot of people believe the word “diet” to mean eating less food or certain types of food in order to shed pounds or lose fat, but this is the improper 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 Building Muscle Diet?
Simply the only goal of a building muscle diet is to build 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 serious about building muscle and losing fat you’ve got to stick to your diet for the whole year round. This means that you must eat exactly the same when you are not training as much as when you are training fully. So don’t suddenly change from chicken breasts to hamburgers, or from eggs to bacon just because you haven’t been training as much recently. Many body builders have an “off season” where they don’t train nearly as much as they usually 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 have to ask yourself “Where is the protein?”
To put on proper muscle you have to eat around 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. Mix it up and get a large variety of protein sources. Many 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. Don’t Eat Junk Food
Junk food contains one type of fat that you want to avoid at all costs and keep away from your muscle building diet – trans-fatty acids. They severely hinder you muscle building.
Whereas “good” fats switch 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 like a poison to the body and cause an effect called oxidisation to happen, which will increase 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 weak and unhealthy. If you eat fresh, natural foods you will be healthy and strong.
4. Eat Often Throughout The Day
The majority of people eat a large meal 2-3 times a day and think that is what the body requires. But for anyone wanting to Build Muscle this isn’t the correct way to go about it.
Hardly any bodies can handle eating just 2-3 large meals a day without getting fat. It is vital to eat smaller meals, more frequently 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 you can. 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 feel hungry, your body is telling you it needs food, so give it what it needs. You may find that every 3 hours is too much. If so wait until you start to feel hungry before having a meal. You will soon find a system that works for you.
5. Eat the Foods Your Body Uses best
If you struggle to break down dairy products, try to cut down on these and get your protein and carbs from somewhere else.
Everyone’s body is different so listen to what yours tells you. It makes no sense to continue 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 benefits.
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 problems facing anyone that want to build muscle, is eating the correct types of carbs at the right time. Your aim should be to get at least 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 a day.
Carbs are what you should be changing if you aren’t progressing in the way you want. So if you aren’t gaining 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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