A muscle gain diet is a very specific type of diet with a clear purpose in mind: to build lean muscle with as little body fat as possible. As such, there are a number of specific principles and foods that need to be in place to reach this goal.
This article will cover the steps and detail the finer points which many people overlook. Protein first – always consume protein with every meal, and aim for the very best quality sources.
This means eat chicken, fish, beef and eggs as the staple of the diet. This will fuel the body with the best nutrition and the best muscle building foods. Adding a protein shake to the diet for snacking and post workout purposes is also a good idea. Fats – fats are vital for a muscle gain diet, as they help to boost testosterone naturally. To get big, a man has to elevate his testosterone levels naturally. The best sources of fats are those from animals and fish. Other foods, such as avocados are also very good. Another option is to have an oil blend, which can be bought from health stores.
Carbohydrates – on a muscle gain diet, carbohydrates are essential as they provide the energy and the mass which allows for maximal strength lifts. Entering the gym without the necessary energy is a waste of time. However, eating poor sources of carbohydrates will just lead to fat gain. Avoid processed foods, junk foods and fried foods. The top sources to eat are rice and sweet potatoes. Also, ensure that vegetables are consumed with each meal as they aid with digestion and help with overall health.
Number of meals – it is very important to keep the body fueled throughout the day. This means eating every two to three hours is the best method. This is how bodybuilders eat to stay in great shape. The body will respond by building and holding on to muscle, as well as by healing and recovering at a much faster rate. To accomplish this, it is best to prepare meals in one go, store them in the fridge and then take them to work, school or on a road trip. This will ensure that a meal is not missed, which halts progress.
When bulking up, the portion size is also very important. To gain muscular weight, a person needs to eat above their daily expenditure of calories. However, this needs to be tracked and measured, so that excessive fat gain is not seen. The best way to do this is by using a weight gain calculator which can be found online. This will give a precise number which can be then used to gauge portion size.
Using supplements – supplements are a very useful tool for the person who wants to gain lean muscle mass. They can be used as an emergency source of protein, but should not take the place of real food. Following the outline above is the simplest way to gain muscular weight, without getting fat.