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10 Things You Must Know About Diet And Nutrition To Build More Muscle!

10 Keys To Building Muscle In The Kitchen

Training our asses out to gym. With all those curls, deadlifts, and bench press, nothing beats a relaxing shower which would eventually be followed by a good sleep.

Now, it’s time to ask ourselves, supposing we go to the gym 7 times a week, spending about 2-3 hours of training and workouts per day, that gives us about 14-21 hours of sessions to the gym in a week. We have 168 hours per week (7 days), if we take that number of hours we spend to the gym (14-21 hours) from the total hours we have in a week (168 hours), we are left with 147-154 hours doing other things aside from training.

The question is: How can we make the most out of our training and workout in a perpetual fashion without literally burning ourselves? The answer is found in the your kitchen!

Your diet is actually the thin line between success and failure of your fitness goals!

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It’s easy to put on mass if you don’t mind the pudge. Putting on muscle without the lard requires a more exacting approach. This guide points you in the right direction.

Bulking for muscle without also increasing body fat can be just as tiresome, stressful, and frustrating as dieting to lose weight. Both necessitate a sound, consistent approach that requires you to embrace numerous tips and hacks to stay the course.

Below are 10 critical mass-building nutrition keys. Combine them with a well-designed training program and supplements stack to ensure you set yourself up for success!

1. Know Your Numbers

To pack on quality mass, you have to take in more calories than you burn—there’s no way around it. To ensure you’re doing it right, you need to know the number of calories required to place you in a surplus.

Don’t guesstimate; you’ll see better results if you actually measure what you eat. To figure out your caloric target, begin tracking your food intake while simultaneously monitoring the scale for 5-10 days. The goal is to gain between 0.5 and 1.5 pounds per week. If you don’t, then it’s time to adjust your diet.

WEIGHT CHANGE ON SCALE CALORIE CHANGE
Decrease Increase 500-1,000 daily
No Change/less than .5 lbs per week Increase 300-500 daily
Increase of 0.5-1.5 lbs. per week Maintain current program
Increase of more than 1.5 lbs. per week Decrease 200-400 daily, or maintain

Adjust your caloric intake to ensure you’re gaining at an appropriate pace. Remember, if you’re gaining weight too fast, you’re most likely gaining a larger percentage of fat mass. If you’re not gaining at all, you need to boost the number of calories you’re consuming. Soon enough, you’ll zero in on the sweet spot.

2. Weigh In For Weight Gain

To ensure the caloric changes you implement are working in your favor, you need to monitor the change on your scale. The scale is not the only indicator of progress, but it’s an objective, simple measure that will help confirm whether or not you’re headed in the right direction.

Two or three times a week, weigh yourself first thing in the morning after using the bathroom, and be sure to track your progress. Focus on the big-picture trend rather than obsessing about a single weigh-in. Growth takes time. Don’t expect much change from week to week.

Focus on the big-picture trend rather than obsessing about a single weight-in. Growth takes time. Don’t expect much change from week to week.

Again, your goal is to gain 0.5-1.5 pounds per week. In three months, that’s 6-18 pounds. Although it may seem insignificant, this slow pace is an indicator of success. It means you actually put on substantial muscle mass rather than just pounds of unappealing fat mass.

As your training experience increases, your ability to put on muscle will slow, so savor every single pound you can. When it’s time to prep for beach season, good news! You won’t have to shed nearly as much excess fat.

3. Pay Attention To Protein

One of protein’s major functions is to rebuild and repair damaged muscle tissue. When coupled with a challenging resistance-training program and calorie surplus, a high protein intake is advantageous for anyone looking to build muscle.

Before focusing on total daily protein intake, focus on consuming a minimum amount of protein at each meal. More specifically, focus on high-quality animal protein sources. These are rich in essential amino acids (EAAs), particularly leucine. Leucine triggers muscle growth, and research shows that you have to reach a minimum leucine threshold to maximally stimulate muscle building.1 Most people require roughly 30-40 grams of high-quality protein per meal to reach that threshold.

Your total protein intake should fall between 1.0 and 1.5 grams per pound of body weight per day. That’s 180-270 grams for a 180-pound individual. Consuming higher amounts of protein has not been shown to be advantageous compared to the above range.

In fact, eating much more may impede your growth, because protein is very satiating; you may not feel hungry enough to take in enough calories to support growth. Save those extra calories for carbohydrates and fat.

4. Focus On Healthy Fats

Fat is very calorie-dense, providing 9 calories per gram, which is more than twice as many as carbohydrates and protein. Consuming both saturated and unsaturated fats is a surefire way to boost calories, but you won’t be able to eat the same quantity of food.

These kinds of fats provide numerous health and performance benefits. Unsaturated fats provide several heart and cognitive benefits and are also anti-inflammatory, meaning they’ll help to support hard training.2-4 Saturated fats help to drive testosterone production and support an optimal hormonal environment.

UNSATURATED FATS SATURATED FATS
Avocado Full-fat dairy
Fish Reduced-fat dairy
Nuts Egg yolks
Seeds Coconut oil
Olive oil Animal meat

Fatty foods are delicious too! Eating palatable foods like peanut butter and guacamole make it much easier to consume the calories you need, compared to forcing down very low-fat or fat-free foods like broccoli and tilapia. As a reminder, watch food labels for trans fats, which are added during processing to add texture and to extend a food’s shelf life.

5. Choose A Combination Of Carbohydrates

You’re most likely well-versed on the benefits of complex carbohydrates. These nutrient-dense starches often pack a lot of fiber, which provides sustained energy—and prolonged fullness. When striving to gain weight, too much fiber may actually be counterproductive, leaving you too full to consume what you need to grow. For best results, incorporate both complex and simple carbohydrates into your diet.

Around training is a perfect time to focus on simple carbohydrates. These fast-digesting sugars are quickly available for working muscles without the extra fiber that may lead to stomach discomfort.

Consuming carbohydrates such as dextrose or a sports-drink powder as part of a cocktail during your workout will help support hard training, enhance recovery, and protect muscle mass. It’s also an easy way to sneak in additional calories for anyone looking to add mass.

Other fast-acting carbohydrates such as cereal, granola bars, or white rice consumed after training will further allow you to increase your total calories without feeling overly full. Plus, the spike in carbohydrates will drive a spike in the anabolic hormone insulin, which will quickly shuttle these carbohydrates, as well as other nutrients, to your muscles.

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