If you’re trying to build muscle, you may already know that muscle building diet plans are just as important, if not MORE important, than training. Sure, training is essential in providing the stimulus for muscle growth, but you’re not gaining an ounce without proper nutrition. There are many ways to eat to get big, but they all have a few commonalities you need to learn.
You can discover exactly how to lift weights, eat big, and supplement for maximum muscle growth, or you can read on to learn 3 of the most important things you can do in your muscle building diet plans.
1. Sufficient Calories for Muscle Growth
There seem to be tons of skinny or average-looking guys in the gym that seem to know all about proper ways to eat proteins, fats, and carbohydrates. The reason they have all this nutritional knowledge and yet are unable to grow is that they simply do not eat enough food! It would be better if their muscle building diet plans included some junk food and had enough calories – at least then they would gain some muscle.
Now you certainly shouldn’t start eating junk food in your muscle building diet plans just to get enough calories to grow. You need to take a more measured, moderated approach because rapid weight gain usually just leads to a little bit more muscle and LOT more body fat. Your body burns a certain number of calories each day, and to gain muscle at an optimal rate, you need to eat 500-1000 calories more, depending on your metabolism and activity level.
2. More than Just Protein
Many beginner bodybuilders focus mainly on their protein intake without learning how to properly eat healthy fats and complex carbohydrates. Protein is of course important, but protein alone is not enough for muscle building diet plans. Unless you’re eating 800-1000 grams of it per day (an impossible and ridiculous task, anyway), this one nutrient is not enough to grow.
What you need to do is find a “sweet spot” for the other two main macronutrients, fats and carbs. What most people find is that they do well eating a moderate amount of both. They also make their leanest gains when their muscle building diet plans allow for proper timing of these nutrients. Breakfast and post-workout are the best times to load up on carbs and keep the fats to a minimum, while all other times of day are good for eating protein and fat with minimal carbs.
3. Focus on Food, not Powders and Supplements
Protein powder is a great way to supplement muscle building diet plans and allow for proper protein intake, but it is simply not as good for gaining mass as whole food. Meats, especially red meat, and eggs have a better amino acid profile, more healthy fats, and more vitamins and minerals that help your body recover from training and get stronger. Don’t get lazy and avoid eating real food in favor of shakes and supplements.
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Any individual who has pursued bodybuilding with the goal of substantially enhancing lean muscle mass knows that volume is one of the most important factors in producing such results. Most who understand the effectiveness of higher volume weight training workout sessions find themselves addicted to the gym environment, spending large amounts of time with seemingly endless weight lifting sets, trying to blitz their muscles with as much overload as possible. The problem is, by performing high volume weight lifting sessions on a continuous basis, the body reaches a point where recovery becomes difficult, and this is where negative side effects begin to develop. The bodybuilder feels weaker, the amount of weight used in each exercise declines, and the motivation that once existed for weight training fades, to the point where workout sessions are skipped, and muscle mass soon begins to sharply decline. Some have the discipline to continue performing their weight lifting workout sessions despite these symptoms, and what soon follows is the enemy of any bodybuilder who wishes to produce maximum results; a string of injuries, from joints to muscle strains, and even, in extreme cases, muscle tears that can sideline a bodybuilder for months, and destroy hard earned muscle gains, all can result from a prolonged high volume weight lifting approach. Those who comprehend the effectiveness of volume techniques for producing muscle gains are weary of making any changes to their routine, especially if the proposal requires volume to be reduced by a significant margin, but this short sighted approach fails to consider the downside of long term volume weight lifting workouts outlined earlier, and, in the long run, overall muscle gains suffer dramatically due to unexpected layoffs. So, what is the solution that allows a bodybuilder to experience maximum results without injuries, lack of motivation, or emotional breakdown? A concept known as cycling, which many bodybuilders have heard of, but do not implement due to either misinformation as to its importance, or simply not knowing how to properly cycle a weight training workout for maximum results. The key is to embrace a lower volume weight training workload at the point when workouts begin to feel burdensome, as this allows the muscles and mind a chance to recuperate without the customary muscle loss that accompanies skipped workout sessions. In addition, the lower volume bodybuilding workout cycle allows joints and tendons to experience a period of recovery that is extremely beneficial, as the discomfort that many times accompanies extended periods of high volume weight lifting workouts will reduce the amount of weight used, and interfere with the muscle building process. The other distinct advantage of cycling lower volume weight lifting workout sessions as opposed to a constant high volume approach is muscle preservation, as normally, a bodybuilder who pursues prolonged higher volume finds that he or she must vacation from weights due to mental or physical fatigue, and during this extended vacation, muscle is lost, which takes time to regain once training is resumed, and is essentially wasted effort. This yo-yo approach is eliminated when cycling lower volume weight lifting sessions, as muscle is preserved during a lower set focus, and when higher volume weight lifting sessions are once again implemented, the body will be able to continue building muscle without the prerequisite muscle regain period that accompanies excessive time away from weight lifting. Bodybuilders who have been using higher volume workout sessions may hesitate to begin cycling lower volume, with the fear that they will hamper long term muscle gains, but if they consider that one major injury, which can easily result from a constant string of high volume sessions, will potentially cost them the majority of the muscle they spend so much time building, then lower volume weight lifting workouts begin to convey their true meaning and purpose, which is to enhance the chance that a bodybuilder will have the ability to consistently train with high intensity, a concept that is vital in producing the best possible muscle gains. The proper weight training and bodybuilding diet routine is crucial in producing maximum results, but even a perfectly constructed muscle building system is of little impact if the bodybuilder is unable to maintain consistent weight lifting workouts, with only occasional vacations (preferably around holidays, for spending time with family and friends, or during unexpected illness). Cycling low and high volume weight lifting workouts will provide the bodybuilder with substantial muscle gains without experiencing periods of fatigue, inconsistency, illness, and injury that accompany prolonged high volume weight lifting.
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Okay, some information about me: I started lifting in the 07th August, and my bench max was 85 pounds! I (a footballer / runner’m so its ok haha) Anyway, after he completed 6 months in the gym weight training in school, preparing for various sports, and with a little help from 3 different types of protein that I could almost double my bench max 160 pounds! I gained 15 pounds of muscle mass and a little bit more in the still-healthy fats for only € 130! hahaVoglio be able to raise the bank 185 (25 pounds) to May (3 months) and possibly 225 to August next year (5 months) can anyone me some useful advice on how I can at least close to obtain that goal ? Thanks!