Proper nutrition is 100% of the fight when it comes to putting on lean mass.
In this post I'll discuss the basics and give you a solid starting point.
Eating For Muscle Gain
If you're going to get adequate nutrition for building muscle you must adopt a different mindset.
You need to change how you think about food entirely...
Don't Think Diet Think For Life
Being too concerned with a specific diet is overkill.
I want you to focus on eating right for life.
Too many times people get caught up in following this diet or that diet and never stick to anything.
To eat right you have to eat nutritious foods and get enough calories to put on muscle.
Focus mainly on eating good sources of protein, carbs, and fats.
You can lift weights all day but if you're diet is lacking you won't get the results you're after.
Focus on eating solid foods & getting your vitamins and fiber.
To build muscle you need lots of healthy nutritious foods.
They provide the building blocks needed by your body to rebuild stronger.
Eat lots chicken, potatoes, rice, vegetables, fish, fruit and whole grain.
Fundamentals Of Eating For Muscle Gain
Eat At A Surplus
To gain muscle you must eat at a surplus.
Your body builds muscle more effectively when it’s at a surplus because energy balance is fundamental to gaining weight and lean mass.
Here's how to calculate bulking calories:
- Determine your weight
- Get 1 gram of protein x body weight
- Get 2 grams of carbs x body weight
- Get 0.3 grams of fat x body weight
Remember, protein and carbs are 4 calories per gram and fat is 9 calories per gram.
Drink Lots Of Water
Water is important for life and especially building muscle.
You see, water energizes muscles and prevents fatigue.
Not drinking enough means a decrease in performance which will stunt progress.
Aim to drink a gallon a day.
You can carry around a gallon of water and sip on that or split it up into smaller bottles.
Either way make sure to drink enough.
Best Sources of Food For Building Muscle
When it comes to building muscle there are certain foods that'll give you more bang for your buck.
Think of building muscle as a car and proper nutrition is the gas.
Without the right types and amounts of food you won't get anywhere regardless of how hard you train.
Below is a list of the best protein, carb and fat sources.
Good Sources of Protein
- Chicken Breast
- Lean Turkey
Good Sources of Carbs
Good Sources of Fats
- Olive Oil
- Coconut Oil
Healthy Fats Are Good For You
Healthy fats should always be apart of your meal plan.
For one, they are dense in calories making it easy to eat at a surplus.
Secondly, they provide key nutrients. And lastly, they keep you full and satisfied.
Take a pack of nuts to work or use olive oil when cooking.
You'll have to tailor your eating to nutritious foods that you enjoy.
Pick your foods after you figure out your caloric needs.
3 Major Tips For Eating Clean & Getting Results
When it comes to eating right there's 2 things that make life easier.
#1. Tracking What You Eat
You have to know what and how much you're eating.
When you have this info you can tweak it until you get the results you want.
For example if I know I'm eating 2000 calories a day and 40% of that coming from protein, 40% from carbs and 20% from fat, I have something to work off of.
If I eat like this for a week and my weight doesn't go up.
I know I need to eat more and increase calories.
Speaking of calories...
Do I have to count calories?
Yes and no.
If you want to be successful and know why and how you can duplicate that success than yes you need to count calories.
If not then don't.
Counting calories is a key skill to have if you want to gain muscle.
You'll be able to gain muscle without putting on much fat.
When it comes time to cut to show off your new muscle counting calories will play a big part.
Put in the time and effort it takes to learn how to count calories.
It really isn't that difficult and pays major dividends.
Once you know how to count calories it'll come in handy for #2.
#2 Meal Prepping
Meal prepping is your weapon against laziness.
If your meals are prepared ahead of time you don't have to worry about sudden cravings stumping your goals.
Having your food ready to go is also very convenient.
Get you a good set of must have gym accessories like, prepping containers, shaker cups & a lunchbox.
Now when you have your food stocked in the fridge you can just take it and go.
Here's an awesome meal prepping guide.
But I'm not a great cook...
I wasn't either. I'm still no top chef but I make due.
This is another skill you'll have to learn.
Once you learn how to cook delicious healthy food you'll feel powerful and see results quick.
Having tasty delicious healthy food makes it easy to stick to your meal plan and see results.
Again, a good YouTube video outlining the process and practice is all it takes.
Put in the time and effort to learn this skill.
#3 Try New Foods
Incorporate a new recipe or food into your meal plan every week.
This is great for keeping things fresh and finding new favorites.
There are lots of healthy delicious foods and recipes out there to try!