Let us create a 3D eBook for you!
Let us create a 3d Digital eBook for you! DigyCat.com

Tips for Effective Muscle Building Diets


One of the biggest mistakes many new bodybuilders make is that they don't pay attention to their muscle building diets with the same detail, desire and determination with which they pay attention to their weight training program.

You constantly see people throw out numbers such as your weight training program is 85% of your results or that muscle building diets are 95% of your results. I've always rolled my eyes at these sorts of statements and found them rather silly. No one can know for sure how to break this down.

But I can tell you this, if you neglect (or ignore completely) one or the other, whether it be your training or muscle building diets, your results will only be a fraction of what they could be - if you get any results at all!

So let's talk about the importance of your diet and nutrition plan in your quest to gain pounds of quality muscle masss.

The truth is, no one will ever gain muscle without food. Musclebuilding nutrition for muscle gain is simply a matter of eating. But that doesn't mean there isn't a lot to learn. Stuffing your face with the wrong type of food, or just eating 1 or 2 large meals a day isn't the way to gain muscle. You'll just end up with the other weight problem. That's right, even if you are lifting properly, you'll find yourself adding more fat than muscle to your body. And no bodybuilder I know wants to do that.

High quality protein should be the center point of all your meals. Intense exercise increases demand for protein, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1.5 grams of protein per pound of bodyweight.

If you weight 150 pounds, try and take in at least 225 grams of protein each and every day. I know this sounds like a lot andyou could probably do okay with 1 gram of protein per pound ofbodyweight. But if you find it really difficult to gain muscle,this extra protein can help.

Here's a good starting guide for the number of calories you needto eat in your musclde building diets. A simple, yet highlyaccurate formula is to multiply your bodyweight by 20. Forexample, if you weight 150 lbs, you need at least 3,000 caloriesper day to maintain your bodyweight.

To grow and build muscle, you'll need more. Here's a quick guideline based on your weight. Remember, these numbers are for underweight people with high metabolisms trying to build lots of muscle quickly.

175 pounds and under - add 400 calories per day

176-200 ponds - add 500 calories per day

201 pounds and over - add 600 calories per day

To break down what you need in your muscle building diets:

Eat A Lot of Protein - At least 1 gram of protein per pound of body weight, preferably more.

Eat A Lot of Calories - If your goal is to gain weight fast, you most likely have little body fat and a high metabolism. While in the gaining weight stage, don't worry about adding a little bit of fat during your gaining weight phase. A good rule of thumb to start with is to multiply your body weight by 20 to get the number of calories you should be consuming each day.

If you weigh 150 pounds you should be consuming at least 3,000 calories a day. If you find, after a couple of weeks you haven't added any weight, you'll need to increase this number. This is just a starting guide. If you have a really high metabolism and you are working as hard as you should, you may need to increase your caloric intake.

Eat 6 meals a Day - This makes sure your body has the protein and calories it needs at all times. It also allows you to eat the high number of calories that you need.

Use Protein Shakes - This will make it easier for you to consume enough calories and protein each day, as well as making it much more convenient to have 6 meals a day.

Here's a sample weight gain drink you can make up and use in your muscle building nutrition program.

100 grams of protein powder

2 quarts of whole or 2% Milk

2 cups of skim milk powder

2 cups of chocolate ice cream

4 tablespoons of peanut butter

1 banana

Mix in a blender and drink throughout the day, in addition to your regular food meals.

Add or subtract ingredients based on individual taste preferences and number of calories needed.

Gregg Gillies is the founder of http://www.buildleanmuscle.com and has contributed articles to Ironman magazine and is a regular contributor to Body Talk magazine. He publishes a free newsletter availabe at Build Lean Muscle He is the author of two books, also available at his site.


MORE RESOURCES:

Nutrition - Google News

This RSS feed URL is deprecated

This RSS feed URL is deprecated, please update. New URLs can be found in the footers at https://news.google.com/news

Bartow Schools Nutrition Program 'One Of The Best' In State - Patch.com


Patch.com

Bartow Schools Nutrition Program 'One Of The Best' In State
Patch.com
CARTERESVILLE, GA -- If you see the nutrition staff at White Elementary, Adairsville Middle and Woodland High schools walking around with a bright ribbon pinned to their shirt, know they are not celebrating a birthday, rather a glowing administrative ...

Quinn on Nutrition: Diabetes news - Circleville Herald


BenefitsPro

Quinn on Nutrition: Diabetes news
Circleville Herald
We got the historic news a little over a year ago … FDA's approval of an artificial pancreas for people with type 1 diabetes. These folks must needle-poke their fingers several times a day to determine if their blood sugar is too high or too low and ...
BWMC: Why diabetes is on the rise in young people CapitalGazette.com

all 27 news articles »

Enhanced Athlete Defeats Nutrition Distribution's Request for an ... - GlobeNewswire (press release)


Enhanced Athlete Defeats Nutrition Distribution's Request for an ...
GlobeNewswire (press release)
CHEYENNE, Wyo., Nov. 17, 2017 (GLOBE NEWSWIRE) -- Enhanced Athlete, a Cheyenne, Wyoming-based company focused on fitness and bodybuilding ...

and more »

Global Infant Nutrition Market: Trends Analysis & Forecasts to 2023 - Markets Insider


Global Infant Nutrition Market: Trends Analysis & Forecasts to 2023
Markets Insider
The global infant nutrition market is projected to reach USD X.XX billion by 2023, growing with a CAGR between 6.5 % and 7.0% from 2017 to 2023. Infants require only breast milk during their initial four to six months for nutrition. Infant nutrition ...

and more »

Bean-to-bar chocolate makers in Delaware balance taste and - WHYY - WHYY


WHYY

Bean-to-bar chocolate makers in Delaware balance taste and - WHYY
WHYY
Mhairi and Stuart Craig are originally from Scotland, but today they call the arts and crafts community of Arden, Delaware home. Mhairi, a registered nurse, had ...

and more »

WHO's Africa Nutrition Report highlights an increase in malnutrition in Africa. - World Health Organization


WHO's Africa Nutrition Report highlights an increase in malnutrition in Africa.
World Health Organization
Abidjan, 16 November, 2017 - A newly released nutrition report by the World Health Organization (WHO) Regional Office for Africa has revealed that undernutrition is still persistent in the region and the number of stunted children has increased. The ...

General Nutrition: Anatomy Of A Short Win - Seeking Alpha


General Nutrition: Anatomy Of A Short Win
Seeking Alpha
A few months back we tested a method using Friedrich to identify great short candidates. Among the original "Thrilling Thirteen" that made up our test portfolio started on August 1, 2017 was Teva Pharmaceuticals (TEVA). The closing price on the day we ...

Nestle reorganizes infant nutrition business - Reuters


Reuters

Nestle reorganizes infant nutrition business
Reuters
LONDON/ZURICH (Reuters) - Nestle (NESN.S), the world's largest packaged food firm, said on Wednesday it would reorganize its infant nutrition business to improve performance, five months after the new CEO listed the category as one of its priorities ...
Nestlé reorganizes infant nutrition business, announces changes to ... GlobeNewswire (press release)
Nestle restructures infant nutrition business Business Insider
Nestle Will Move Infant Nutrition Unit to Regionally Managed Business -- Update Fox Business
Food Business News  - Irish Times
all 20 news articles »

9 Nutritionists Share the Worst Nutrition Advice They've Ever Heard - SELF


SELF

9 Nutritionists Share the Worst Nutrition Advice They've Ever Heard
SELF
There's a lot of really bad nutrition advice out there. I should know—I hear it every day, and so do my dietitian colleagues. Maybe we just notice it more, like someone who's phobic of something will be extra-attuned to the source of their phobia. At ...

LargeFriends.com - the best dating site for plus-sized singles!
SuccessfulMatchCentral.com - the best dating site for plus-sized singles!

PreLaunchX

DietRight.biz Domain Is For Sale - $8,500 For Enquiries eMail Us

© www.DietRight.biz 2012

home | site map | links