When it comes to muscle building, eating is just as important as lifting heavy weights. If you are serious about packing on insane muscle mass to your body, then get prepared to learn how to cook. Although I’m not a gourmet, I’m very shocked to see the number of people who don’t even know how to open a can or heat up an oven. So if you want to succeed in muscle building diet, then prepare to give a LOT of dedication to your diet as much as your dedication in the gym to lift big.
If you have never familiarized yourself in your own kitchen, then say hello to it..coz it’s going to be your second favourite room starting from now.
10 Muscle Building Diet Rules
1. Eat 6 Times A Day
Why should you eat 6 times a day instead of 3? whenever you go more than 3 hours without food, your body will go into catabolic state (muscle breakdown). Eating frequently will give your body the opportunity to be in an anabolic state. Divide the amount of calorie you should consume into 6 or 7 meals.
2. Eat 18 Times Your Bodyweight (in lbs) Of Calorie
Wonder why you haven’t made any significant gains although you have eaten like a horse? This is because your calorie intake does not even reach 18times your bodyweight (in lbs). Studies have shown that, eating a lot is an anabolic effect. So, try to go to an “All you can EAT buffet” once a week.
3. Eat Enough Carbs
Although you might think that you have to go on a high protein diet to build muscle, but you will need carbs and fat to get bigger. So, before you get all ripped and shredded, you need to bulk up enough to get some serious size to your frame.
4. Eat One Gram Per Pound Of Your Bodyweight Each Day
This is a simple formula that have seen to give the highest performance. So, if you weigh 160lbs..eat 160 grams of protein every day in your diet.
5. Breakfast Like A King
Breakfast is the most important meal if you want to be a jacked up monster. In fact, breakfast is the most important meal of the day. If you skip breakfast, you might as well skip your breakfast.
6. Make Sure Most Of Your Food Are Not From Saturated Fat
A diet that is low in fat will cause your body to produce less testosterone hormone. Testosterone is an anabolic hormone that will work to build up more muscle to your body. You can eat good fat such as olive oil, flax oil, hemp oil, nuts, avocados, omega-3 egg yolks and wild salmon. If you are confused, just eat one tablespoon of olive oil on each meal. This will help you gain more muscle faster.
7. Take Protein Drinks Before Your Training (Pre-Workout)
Eating a good amount of fast acting carb (such as maltodextrin, dextrose) just before your workout will help spike your insulin level to create an anabolic environment. Pre-workout is as much as important as the post workout drink. Eating fast acting carbs will also create a non-catabolic environment (where your body will break down your muscles for energy).
8. Eat ASAP after your workout
The moment you finish your workout, your body will go into a prime anabolic state where it will make the most gains. So, never neglect the window of opportunity for your body to grow. Most bodybuilders prepare their protein shake before they start their workout. When they have finished, they can drink it up to get the best result.
9. Keep Track Of What You Eat
To gain muscle, you must be familiar with some basic nutritional info to get to know how many calories you should eat. You don’t have to know the exact amount of calorie that you eat, but it is best if you can estimate or have a rough idea on what you consume. If you have a journal, you will make more gains because now you can see where you are short at.
10. Try Your Best To Eat More Whole Foods
The majority of the food that you eat should come from whole foods such as organic meats, eggs, fruits, vegetables. Avoid most packaged, boxed, or processed food. There are some exception to this such as brown rice, oatmeal and whole grain bread.
Example Of Muscle Building Diet
- Meal 1:
4 scrambled eggs, 6 strips of bacon, 3 slices whole-grain wheat toast, 16 oz orange juice, 1 banana, 1 tbsp flax oil
- Meal 2:
2 turkey & cheese sandwiches on whole-grain wheat bread, 16 oz milk, 2 apples, 2 handfuls of almonds
- Meal 3:
Cheeseburger on bun, 2 loaded baked potatoes, tossed salad, 1 tbsp hemp seed oil
- Meal 4:
2 peanut butter and jelly sandwiches, 16 oz skim milk, 1 pear, 1 tbsp pumpkin seed oil
- Meal 5:
16 oz steak, 2 cups brown rice, steamed vegetables, salad with olive oil and vinegar
- Meal 6:
Weight gain shake16 oz. whole milk, 1 cup ice cream, 1 banana, 1 tbsp peanut butter, 1 tbsp macadamia nut oil, weight gain powder