Diet to Gain Muscle Mass

You are going to have to diet to gain muscle mass. A Muscle Building Diet is the most important element in you bodybuilding goals. A proper diet will make or break you.

How often have you heard or read about a "bodybuilding diet"? They will eat a whole steak, baked potato, and wash it sown with a gallon of milk! In the movie Pumping Iron, Arnold and the gang stop at a restaurant after a hard workout and eat enough for a small army. If you eat this way, guess what, YOU WILL GET FAT.

There are others who measure and weigh every meal. They write down everything they eat trying to find the miracle calculation to great body. Lets face it, in the real world who has the time for this?

So what is the answer?

Mastering the principles of a muscle building diet is not as hard as you think. I tell most beginners to use the KISS principle(keep it simple silly). Taking what you know already and putting it into action on a consistent basis is the magic formula. Let's go over some the important principals to shock your body into overdrive.

Sean Nalewanyj has a muscle buiding guide that will show you exectly how to diet to gain muscle mass CLICK HERE TO CHECK IT OUT

Eat often-every 2.5 to 3 hours

If you only eat 3 large meals a day in the hopes of putting on quality muscle mass you will be in for a bit of a shock. It's true you need to eat a lot of calories to get big when you are following a diet to gain muscle mass. But It's impossible for your body to store this many calories in one sitting, so guess what this results in? Poor digestion and unwanted body fat.
 
You can build muscle and loose fat at the same time by eating 6 to 8 small meals spaced evenly throughout the day. By frequently eating high protein mini-meals that have a balanced mixture of fat, carbohydrates, and protein your body will build muscle and loose fat at the same time.

Your first meal of the day should be 15-20 minuets after you wake up. You have been sleeping for about 8 hours without any new nutrients. This is why we call your first meal of the day breakfast, you are breaking the fast.

Divide the rest of your meals up throughout the day. If one of those meals falls before bed time, don't concern yourself about it, eat up. I'm sure you have heard the story "don't eat before you go to bed, you'll get fat". This is simply not true. No matter what you have heard on this (you must not eat after 8 P.M. garbage) ignore it. As long as your hitting the gym hard, your body is starving for nutrition.

Eat enough calories

Building muscle is and eating game. you need to eat a lot of calories to grow quality muscle. If your not eating enough calories your body will not grow. You should be gaining about 1-2 pounds per week. If your not then you need to consume more calories. Add some extra carbohydrates and proteins to your breakfast, pre-workout meal or post-workout meal.

Here is a chart for staring caloric levels.

Weigh yourself weekly, as daily weight can fluctuate considerably. If you don't see a weight gain in the first two weeks, add another 250 to 500 calories. If you are gaining more than 1-2 pounds per week it is probably fat. In that case reverse the process. After you have been lifting for a few months your gains will decrease to about one pound per mounth.

When you are on a diet to gain muscle mass, you need to ensure your body has enough fuel to support those intense workouts at the gym. To do this you have to keep track of what you are eating every day. Keeping track of your caloric intake is a lot easier than it may sound. I think most people avoid this important step because they think it is going to be difficult. Once you have done this for a week or two you will be able to estimate (very accurately) your calorie intake without hesitation.

If your having trouble putting on muscle mass try adding a weight gainer to your diet. Go easy with them, If you drink too many they will make you fat. Start with a 500 calorie weight gainer taken daily. Check your weight gains weekly, and adjust as needed.

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