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Even More Protein: Useful For A Few
How efficiently you can utilize the protein you eat varies from person to person. That means some can use more than 1.6 grams of protein per kilogram of body weight and day for muscle-building purposes. We are probably talking about just a few percent of the population. Even for those genetically gifted individuals, its a matter of diminishing returns. However, if you want to ensure you eat enough protein to maximize your potential for muscle growth, you can aim for 2 to 2.2 grams of protein per kilogram of body weight and day.10
However, the chances are that you are simply adding calories that you could have spent on better or better-tasting energy sources.
Space Your Carbs Around Your Training
You wont have an endless amount of carbs on this Ultimate Diet Plan for Building Muscle.
To get the best from your foods, try eating carbs before your workout in order to give you energy, and afterwards to help with the repair process.
Training low on energy will only lead to poor workouts and sub-maximal results.
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Low Levels Of Body Fat Can Negatively Affect Sleep And Mood
To prepare for a bodybuilding competition, competitors achieve extremely low body fat levels, with men and women typically reaching body fat levels of 510% and 1015%, respectively (
Consequently, this can decrease your ability to function each day, negatively affect those around you and leave you more susceptible to illness.
Bodybuilding Meal Plan: Clean Eating For Beginners
Whether you want to gain weight, lose weight, or just be all-around healthier, the right meal plan can help! If you’ve never tried meal planning before, this beginner’s guide has everything you need to know to get started!
No matter if your goal is to bulk up, lose weight, or just stay healthy, how you train is only one part of the plan. To produce the best results for your body, pair your training regimen with meal plans that power your toughest workouts and get you closer to your personal goals.â¯
Whether you’re looking for a simple meal plan to lose weight fast or the best bulking foods for a muscle-building meal plan, some things remain consistent: Your workouts will probably feel better with easy-digesting starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. But no matter how you approach details like this, the most important answers to “what should I eat?” and “how much should I eat?” are right here in these healthy meal plans!
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Rule Number : Nutritional Supplements For Muscle Building
As part of your recommended diet for muscle building, proteins, carbohydrates and fats, as well as dietary supplements play an important role.
An additional intake of dietary supplements can optimise muscle building processes. We recommend the following products:
- Whey Protein: Protein for energy in the muscles
- Creatine Powder: For even better athletic performance and effective workout
- L-glutamine: For effective regeneration and recovery processes
Do I Have To Count Calories
No, you dont. However, doing so at least once can be helpful. You get a feel of how much you need to eat.
As an example, lets go back to those 2,500 calories.
- You have decided on 200 grams of protein and 70 grams of fat.
- Each gram of protein and carbohydrate is 4 kcals, and each gram of fat is 9 kcals.
- 200 x 4 = 800 kcals from protein.
- 70 x 9 = 630 kcals from fat.
- 800 + 630 = 1,430 kcals from protein and fat.
- 2,500 1,430 kcals = 1,070 kcals from carbohydrates.
- 1,070 / 4 = 270 grams of carbs, give or take.
Now, grams here and kcals there are not important. These numbers are just there to guide you. You dont have to weigh everything you eat and calculate grams and calories precisely. Keep the rough averages in mind and go from there. When youre looking to build muscle, a little too much food wont hurt, but not getting enough can prevent you from seeing the results you want.
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What Is A V
The v-taper is an impressive physique characteristic that is highly sought-after by bodybuilders and everyday gym-goers alike. It is so-named due to the “V” shape of a physique with a broad and wide upper back, shoulders, and traps along with a narrowing of the torso and strengthening of the abdominal muscle.
Though there is some influence from genetics, this type of physique can be achieved through a combination of specific weightlifting techniques, fat-burning exercises, and nutrition.
How To Build A V
Since you won’t experience major body composition changes overnight, the journey to carving a v-taper physique requires consistent training, dedicated effort, and patience.
As for the training plan, achieving a v-taper relies on maximizing the size and strength of various muscles in the upper body. To keep it simple, training for a v-taper physique can be broken down into three key steps:
Step 1: Build bigger shoulders
Hypertrophy training for your shoulders is an essential component to broadening the v-taper shape. It’s important to consider the frequency of exercises used in this section to help reduce the risk of pain or impingement caused by overuse .
Step 2: Increase the width of your back
The back muscles are responsible for providing the thickness and width in the upper body to help elevate the look of the v-taper physique. Developing all the key muscles not only adds more depth and shape to this physique, but it enhances stability for all arm, chest, and abdominal exercises.
Increased muscle mass along the shoulders and back also requires greater core strength to offset any imbalances and reduce the risk of injury due to overcompensation from the wrong muscles .
Step 3: Lose body fat around the waist
Trimming down along the waistline is the last important step to help you achieve greater contrast across your upper body. In other words, having a smaller torso with toned abdominal muscles will help make your shoulders and back appear much wider and more defined.
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Vegetables Of All Kinds
Both non-starchy and starchy vegetables can benefit your muscle-building diet. Non-starchy vegetables like leafy greens, broccoli, cauliflower, and bell peppers provide beneficial antioxidants, fiber, and other nutrients to keep you healthy as you build your fitness level.
Starchy vegetables like potatoes , peas, and winter squash are higher in carbohydrates than non-starchy vegetables. Starchy foods help build your glycogen stores, which are the energy stores that your body utilizes instead of burning the protein you need to build muscle.
Do You Need More Protein As You Get Older
When you reach a certain age, your muscles start responding less to a protein-rich feeding. This phenomenon is called amino acid resistance. Your muscles no longer react as strongly to amino acids in your blood.20 The signals for muscle protein synthesis diminish, and you need more protein than before to elicit the same response. When this reduced response to protein feeding occurs is not clear, and it probably happens at a very individual rate. In the beginning, its likely not noticeable. Somewhere around the 60-year mark, maybe. A qualified guess.
Instead of the regular 0.8 grams of protein per kilogram of body weight and day, older individuals need 1 to 1.3 grams per kilogram daily for health and performance.21 However, nothing indicates that older athletes who engage in strength training need a higher total protein intake than their younger counterparts. The previously mentioned amounts of 1.6 to 2.2 grams per kilogram of body weight and day should cover the requirements for maximal muscle growth, regardless of age.
The age-related amino acid resistance happens both in the general population and veteran athletes who drink a protein shake after a training session.
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The Mesomorph Body Type
Training: Emphasis should be placed on flexibility training for the muscles. This body type is quick to see good results in terms of building strength, but tends to have shorter muscles and tendons.
Nutrition: Carbohydrate-heavy diet during the day, reduced carbohydrate consumption in the evening. The diet should consist of plenty of protein and good fats, and plenty of fruit and vegetables. Make sure to drink plenty of fluids, too.
Nutrients Required For Healthy Muscles
Foods that are a rich source of protein are beneficial for gaining the muscle mass. Along with fatty protein intake, you need to keep consuming carbohydrates and fats also. It is essential as these elements are a good source of energy. For lean muscles, it is necessary to carry out regular exercise sessions & focus on consuming calories at a higher rate.
Above nutrients can easily be found in the list of foods mentioned below. Add the following in your meals to take full advantage and reach your respective goals. You may also consult your fitness coach for any further instructions along the information provided in the article.
List of foods that are good for muscles growth & strength
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The Importance Of Nutrition
Nutrition plays an important role in the muscle-building process. Your body needs to be supplied with all the nutrients it requires for muscle growth and repair. The key is to eat a well-balanced diet that contains all the essential nutrients in the right proportions.
The foods you eat can either help or hinder your muscle-building efforts. For instance, a diet that is rich in carbs and fats, such as whole-grain pieces of bread, pasta and brown rice can help you gain weight. But if your goal is to bulk up and lose fat at the same time, then a diet that contains lean protein sources such as chicken, fish and lean cuts of red meat is recommended.
The body cannot make use of a protein that is not supplied by food. A high-protein diet can help you build lean muscle mass or support muscle and lose fat at the same time. Its important to eat a diet that consists of lean proteins, complex carbohydrates and healthy fats or saturated fat. Make sure to take the required amount of protein not in excess.
How Many Sets Should You Do
Again, start conservatively. Ease into it. Start with one set per muscle group and workout, adding a set every few weeks until you perform three sets per muscle group. If you do that three or four times per week, you have reached the optimal training volume for building muscle.1213Alternatively, if youve opted for two full-body strength workouts per week, gradually increase the number of sets for each muscle group per workout to four or five.
Even a single set per muscle is better than zero sets, but more is better. Just by performing two sets instead of one, you can expect 40% greater gains.14 Ten sets per muscle group per week give you increasingly better muscle growth.15
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Bodybuilding Meal Plan: What To Eat What To Avoid
Bodybuilding focuses on building your bodys muscles through weightlifting and nutrition.
Whether recreational or competitive, bodybuilding is often referred to as a lifestyle, as it involves both the time you spend in and outside the gym.
To maximize your results from the gym, you must focus on your diet, as eating the wrong foods can be detrimental to your bodybuilding goals.
This article explains what to eat and avoid on a bodybuilding diet and provides a one-week sample menu.
Bodybuilding differs from powerlifting or Olympic lifting in that its judged on a competitors physical appearance rather than physical strength.
As such, bodybuilders aspire to develop and maintain a well-balanced, lean, and muscular physique.
To do this, many bodybuilders start with an off-season followed by an in-season way of eating, referred to as a bulking and cutting phase.
During the bulking phase, which can last months to years, bodybuilders eat a high calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible .
The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase. People aim to achieve this through specific changes in diet and exercise over 1226 weeks .
There are several health benefits associated with bodybuilding.
Bodybuilders frequently exercise to maintain and build muscles, performing both resistance and aerobic training.
Drink At Least 25 L Of Water Per Day
Drinking lots of water and maintaining hydration is important for muscle mass gain. Hypertrophy, which is the increase of muscular cells, will only occur if there is sufficient water to increase cellular volume.
Therefore, it is important to be aware and to track your daily water intake. Keep in mind that sodas and artificial juices do not count toward your fluid intake. It is important to consume water between your meals, as drinking water with food can interfere with the digestive process.
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How Much Fat Should I Eat On A Muscle
Well, most people who are working to gain weight usually rely on the standard rule that requires them to consume about 3,500 calories per pound of body weight. Most believe that a daily 500 calorie surplus can lead to a pound of body mass gained every week. However, it is not quite clear how accurate the rule is or how effective it can be for those who are trying to create a weight-gain plan.
Its possible that an additional daily intake of 500 calories alongside snacks and foods filled with lots of energy can work. This should provide the necessary nutrients that aid weight gain.
For the muscle building diet plan to be a success, you can consume smaller meal quantities more frequently all through the day. To supplement your calorie intake without the associated bulk, add toppings. These may include chopped nuts, gravies, or ranch dressing.
Strength Training + Enough Food = Muscle Growth
Strength training makes you bigger and stronger. You start complicated signaling mechanisms in your muscle cells when you lift weights. These signals tell your body to start building muscle mass. After every workout, your muscle protein synthesis increases to the point where it exceeds muscle protein breakdown. Over time, this translates into a noticeably larger muscle mass and improved muscle strength.
While your training makes your muscles bigger, it cant do so on its own. You cant build muscle from thin air. If you dont provide enough energy and nutrients from your food, your efforts will be for naught.
You might have come across claims that the result of your efforts in the gym is 80 percent diet and 20 percent exercise. That is, of course, nonsense, at least if were talking about building muscle. Your diet is the most critical factor if you are trying to lose weight and body fat. In that case, changing your diet, as in eating less, is much more effective than trying to lose weight through exercise alone. However, youll gain muscle as long as you train hard, even if your diet is so-so, as long as you eat enough.
What you cant do is eat yourself to a muscular physique without putting in the effort in the gym.
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Do You Need Protein Immediately Following A Training Session
No, but consuming some form of protein within a reasonable time following a workout might be beneficial.
The hours after a training session, muscle protein synthesis is elevated above normal levels to the point where you build more muscle than you break down. For this to happen, you must make the necessary amino acids available for your muscles. If the amino acid levels in your blood arent high enough after a workout, muscle protein synthesis cant exceed muscle protein breakdown. Its up to you to make sure you provide the building blocks your muscles need by eating a high-protein meal before or after working out.
Eating protein immediately before a strength training session is as effective as a protein-rich post-workout meal.2829 If you eat or drink protein right before a strength training session, you get the same muscle-building effect as from chugging a shake after the workout. It doesnt seem to make any difference in muscle growth in the long run, either.30
The important thing is that you have sufficient amounts of amino acids in your blood when muscle protein synthesis starts to take off into the stratosphere, which happens around an hour after a workout.31
However, you cant chow down a can of tuna as an evening snack and utilize that protein after your morning workout the next day. By that time, your plasma amino acid levels have dropped back to normal.
Foods To Avoid When Building Muscle
Building muscle not only can make you feel better about your appearance, but its really good for your health.
Building muscle improves insulin sensitivity, reduces your risk of falls, and improves your heart health.
Well look at which foods to eat and which to avoid to help you on your muscle-building journey.
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Other Tips For Building Muscle
- Eat whole foods: Instead of filling up on protein powders, nutrition bars, and supplements, try to get the majority of your nutrients from real food. This will also help you meet your macronutrient needs, provide antioxidants and micronutrients, and help meet your calorie needs necessary to support muscle growth.
- Allow rest days: Taking a couple of days off from intense resistance training like weight lifting allows your muscles to recover, boosting circulation and reducing muscle soreness and stiffness.
- Avoid fad diets: Building and maintaining muscle is a lifestyle, not a short-term fix. Youll want to adopt a healthy eating style that you can keep up with, not one that you follow for a few weeks and then quit. Some red flags for fad diets are extreme restricting of specific macronutrients like carbs or fat, requiring that you buy specific foods like bars, soups, etc., and villainizing any specific food.