Eating to Build Muscle Mass
Posted in: Diet and Nutrition
They say you are what you eat, but you are also what your lifestyle is. If 2 people of equal beginning size both ate 3,500 calories over their maintenance level each and every week for 6 months, yet one was sedentary while the other lifted weights regularly, what do you think the outcome would be?
I’ll tell you: The person who overate and did nothing would be fat as hell, while the person who overate and lifted weights would have substantial muscle mass, and far less fat.
On the nutritional level, building muscle is all about energy in and energy out. In order to build muscle, you need to consistently (and persistently) take in more calories than your body would otherwise need to accommodate the repair and growth of damaged muscle tissues. If you don’t increase what you eat when lifting weights you will at best lose body fat and retain some muscle, or at worst, you’ll lose muscle mass along with fat.
So, you need to familiarize yourself with calories. The amounts to eat will vary greatly from person to person, but as a ballpark figure, you may need to eat between 1,500 – 4,000 calories more per week than you would normally.
And not just any old food, either.
You need to eat good whole foods. You need to make the calories up with good nutrients. Foods such as eggs, cheese, milk, beef, chicken, tuna, fish, pasta, potatoes and brown rice are ideal for building muscle.
Most successful bodybuilders tend to split their macronutrient (protein, carbohydrates and fat) intake into a ratio, such as 50% protein, 25% carbohydrates and 25% fats.
Yes – fats are to be included into the mix, too. Dietary fats help to boost testosterone and are a vital part of any balanced diet geared towards not only growing muscle, but maintaining good health. Saturated fats in all whole foods are good, but many people like to supplement with additional fats such as fish oils or flax seed oil.
Experiment and see which gives you the best results and haves you feeling you very best. Balance is the key to everything in life – especially diet.
Some bodybuilders tend to eat maybe 4 huge meals a day, but most tend to eat 6 – 8 smaller meals eaten at no longer than 3 hours apart. Protein is always included in these meals to keep the body in a growth state. By not including protein and not eating regularly you are choking off your muscles fuel supply and stalling growth.
You should never miss a meal, and if you can’t eat, then always have a protein shake or MRP (Meal replacement powder) ready to take instead.
Do all of these things and you’ll grow; and you won’t stop growing for a long time.
If you're struggling to build muscle then I urge you to get my free hardgainer course where you will discover my former skinny-guy secrets to fast muscle growth and learn how to overcome your hardgainer genetics: Get My Free Hardgainer Course Now >>
