Men's Health Solutions BLOG

The first thing to take note of is that a muscle diet is not a “normal” diet. Its function is to help you gain weight by using a lot of protein rich foods. Many people believe the word “diet” to mean cutting down on food or certain types of food in order to slim down or burn fat, but this is the incorrect use of the word. The word diet refers to the food choices you make from day to day. So what you choose to eat every day is your diet.

What are the Goals of a Building Muscle Diet?

Basically the only goal of a muscle building diet is to gain superior muscle mass without gaining fat. The following 6 point plan will help you achieve this goal of building muscle without gaining fat. If you want to Build Muscle Fat is the enemy

1. Stick to Your Diet
If you are serious about building muscle and losing fat you’ve got to stay to your diet for the whole year round. This means that you should eat totally the same when you aren’t training so much as when you are training fully. So don’t all of a sudden switch from chicken breasts to hamburgers, or from eggs to bacon just because you haven’t been working out as much recently. Many weight trainers have an “off season” where they don’t train anywhere near as much as they usually would and give their bodies a rest. But they keep in good shape by keeping to their usual muscle building diet.

If you really want one of your favourite (unhealthy) foods, only include them in your treat days.

2. Lots of Protein

For every meal you prepare you need to ask yourself “Where is the protein?”

To put on real muscle you have to eat around 1.5 grammes of protein for every pound of lean body mass you have. To work out your lean body mass, you must find out what your body fat percentage is then use this percentage to find out how much of your weight is fat. Then simply subtract this
from your total weight.

Don’t use the same source of protein all the time. Change it up and get a big variety of protein sources. Most people will get their majority of protein from chicken breasts, but as well as that your body needs low-fat fish, lean steaks, eggs, nuts and seeds, fatty fish, beans and a mixture of dairy products.

When do not have time its okay to get you protein from a protein supplement (but stay away from protein meal bars!)

3. Avoid Junk Food

Junk food contains one type of fat that you want to avoid at all costs and keep away from your muscle gaining diet – trans-fatty acids. They properly hinder you muscle building.

Whereas “good” fats switch on your muscle building switch, junk foods do the opposite. Junk foods contain a lot of additives that the body simply isn’t designed to process, such as preservative, stabilizers and tenderizers.

These substances are like a poison to the body and cause a process called oxidisation to occur, which adds to muscle breakdown at a cellular level. You get enough of this at the gym, so don’t make it worse by eating junk food.

You have to be geared towards countering muscle damage, instead of recuperating from the poison of junk foods. Simply if you eat junk foods you will be weak and unhealthy. If you eat fresh, natural foods you will be large and healthy.

4. Eat Often Throughout The Day

A lot people eat a large meal 3 times a day and think that is what the body needs. But for anyone that wants to Build Muscle this isn’t the proper way to go about it.

Very few bodies can cope with eating just 2-3 large meals a day without getting fat. It is important to eat smaller meals, more often throughout the day, which will keep your energy levels up and stop you feeling hungry.

I recommend that you eat every 3-4 hours, which should result in 5-6 meals per day. Since you have a lot to get in a day, its best to start as early as you can. So your first meal should be eaten no longer than 20 minutes after waking up.

It is also of great importance to get an equal amount of your daily protein from each meal. So if you are to eat 200 grammes of protein per day and have 6 meals, each meal should contain around 33 grammes.

The trick is to listen to your body. When you start to feel hungry, your body is telling you it wants food, so give it what it needs. You may find that every 3 hours is too much. If so wait until you start to feel hungry before having a meal. You will soon find a programme that works for you.

5. Eat the Foods Your Body Uses best

If you cannot break down dairy products, try to avoid these and get your protein and carbs from somewhere else.

Everyone is different so listen to what yours is telling you. It makes no sense to continue eating foods that your body does not tolerate or digest.

On the other hand if you find source of protein that works very well for you, try to incorporate is into your diet more so you can get the most from your meals.

I can’t tell you what will and what won’t work for you as everyone is different. You need to listen to your body and develop your on Muscle Building Foods for your diet.

6. Know Your Carbohydrates

One of the biggest problems facing people that want to build muscle, is eating the right types of carbs at the proper time. Your aim should be to get at least 2 grammes of carbohydrates for every pound of lean body mass.

So if you are 200 pounds with a 10% body fat, you have 180 pounds of lean weight. Therefore you need at least 360 grammes of carbohydrate a day.

If you aren’t progressing as you would like, you should change the amount of carbs you eat. So if you aren’t putting on muscle and weight as fast as you want then increase your intake of carbs. Or if your gaining weight,but it appears to be fat, cut back on the carbs.

All carbs are not the same and you need to focus on the quality carbs that have a slow release factor, as these are less likely to be stored as fat.

These can be found in foods such as whole-grain bread, oatmeal and sweet potatoes. But if you are really skinny, then you can eat more fast releasing carbs such as potatoes, bananas, cereals, pasta and white rice.

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