Sure, you can eat a super high calorie diet, like the See Food Diet, and add some muscle, but you’ll add even more fat. Muscularity-Gaining Nutrition Principles
Principle #1: Eat Often – Every 2.5 to 3 Hours
Don’t expect to pack on quality mass – muscle without body fat – on three square meals a day. Bloating, poor digestion and unwanted body fat.
Don’t view these meals as burdensome but as opportunities to fuel and grow your muscles. So if you’re awake 18 hours a day, eat 6 meals.
What if one of those meals falls right before bedtime? Then eat up! Take the opportunity to eat. Every 3 hours you should be eating decent size meals that will make your body better.
Principle #2: Eat A Variety Of Foods
Principle #3: Eat Enough Calories
Gaining muscularity is an eating game because your muscles grow on calories. If you are not gaining at least 1-2 pounds per week, then add some extra carbohydrates and proteins to your breakfast, pre-workout meal or post-workout meal.
Principle #4: Eat 40-60 Grams Of Protein Per Meal
Building muscle is not on your body’s ‘to do’ list – simple survival is. You need protein to maximally turbo-charge your metabolism, improve your muscle mass and accelerate recovery.
Principle #5: Eat 60-80 Grams Of Carbohydrate per Meal
A lack of carbs in your diet can slow the muscle-building process because your muscle tissue can be used as energy if your body’s preferred source of energy, carbs, are not available.
It is best to get your carbohydrates from a variety of high-fiber, complex and low-glycemic carbohydrates as opposed to simple carbs (sugars) found in fast food, fried food, processed food and junk food. Complex carbs will rarely get converted to fat unless you are clearly eating too many of them.
Principle #6: Eat 20-30 Grams Of Fat Per Meal
Doughnuts have about 35 percent to 40 percent trans fatty acids.
To determine the amount of trans fat in a food you must know what to look for on the food labels.
Principle #7: Eat Vegetables With Every Meal
How are vegetables supposed to promote muscle gain? Finally, the ‘muscle-nerds’ are catching up. The most neglected benefit of eating vegetables is their role in recovery. Yes, every 2-3 hours you must be eating veggies.
Principle #8: Eat Your Biggest Meal At Breakfast, Pre-Workout and Post-Workout
maximize your muscle: fat gain ratio when bulking.
Principle #9: Plan Ahead
I bet if you did not change anything about what you are currently eating but ensured food was there when it was time to eat, you would experience a growth surge.
Principle #10: Eat Whole Foods 60% Of The Time and Liquid Meals 40% Of The Time
Your food intake should come from high quality food at least 60 % of the time, which means at least 4 of the 6 meals you are eating.
Whole food is loaded with digestive enzymes as well that help the absorption of food instead of eating too much ‘ground up’ food in the form of powder.
Conclusion
Dedicate the next 12 weeks to putting these muscle building nutrition principles into action. Building muscle is really quite simple and exciting because you get to indulge in large quantities of food, try new recipes and become a master chef since you’ll be spending more time in the kitchen. Taking these principles and applying them consistently over time and making them a part of your lifestyle is the secret.
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I am sorry, I do not understand Russian
I would appreciate if you could submit your comment in English
best
Mike
please submit your comments in English
BodyBuilding Insider
thanks a lot
BodyBuilding Insider
please submit your comment in English
BodyBuilding Insider
Is there any specific diet that you may endorse for someone that is 220 and 6’4? I’ve got a tough time losing weight too.
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