Do you neglect your diet? Are you one of the many gym users guilty of eating junk food under the guise of trying to bulk up? Today you'll learn how to build muscle the right way with a solid diet and why it's just as important as learning how to deadlift or squat.
When trying to gain mass, it is foolish to assume everything happens inside the walls of the gym, because it does not.
But even though it makes sense to watch what you eat, many men fall into the deadly trap of presuming they can gorge on whatever food they like then justify it by claiming they are trying to bulk up. A dirty bulk results in dirty weight being added.
The fact is your diet represents the toughest challenge to your fitness goals. After a while, even the most gruelling of training programs becomes fun. It becomes a challenge you'll enjoy. The diet part, however, remains a constant test to most people.
Now, there are groups of people who totally neglect their diet out of nothing more than a lack of self discipline. That's their choice. But there are another group here, a group who want to get results but simply do not know where to get started with all the information out there offering different advice.
When in doubt, trust science. The latest research on hypertrophy shows a proven three step formula for setting out a food plan to build size and strength. It is:
1. 1.5 grams of protein per lb of your current body weight.
2. 1.5 grams of carbohydrates per lb of your current body weight.
3. Consume around 0.5g fat per pound of body weight.
But before you look at this like a set of rules, remember the most important factor here is that no diet fits everyone. This merely gives you a starting point, from which you can experiment by raising or lowering certain nutrients until you find an optimal intake to give your body results. I:8:T
You may be somewhat surprised to hear this, but the main nutrient which most people are lacking is protein. Sure, most guys purchase a whey protein supplement these days but the majority are doing it just because society tells them they need one. For many, this is the only protein they intake on a daily basis and it is simply not enough to build lean size.
Another area of misunderstanding is fat intake. Just because it's called fat, doesn't mean you will get fat from eating it. A tank is a military vehicle as well as an item of clothing - fat refers to both food and body fat. They are totally different things and shouldn't be confused together.
Of the three nutrients, though, carbohydrates are your secret weapon. They hold the key. Too few and you will start to drop weight, too many and you will begin adding body fat. That's the reason you should start with around 2g per pound of your body weight, before increasing or decreasing your intake depending upon your individual results in the first two weeks.
If you want to learn how to build muscle via your diet, the three key factors we have explained today will put you in the right direction. Take some time to experiment with the formula above and find something that works for you, but take heart in the fact that you are already light years ahead of many others in the fitness community who are still making the old mistake of training hard but neglecting what they eat.
When trying to gain mass, it is foolish to assume everything happens inside the walls of the gym, because it does not.
But even though it makes sense to watch what you eat, many men fall into the deadly trap of presuming they can gorge on whatever food they like then justify it by claiming they are trying to bulk up. A dirty bulk results in dirty weight being added.
The fact is your diet represents the toughest challenge to your fitness goals. After a while, even the most gruelling of training programs becomes fun. It becomes a challenge you'll enjoy. The diet part, however, remains a constant test to most people.
Now, there are groups of people who totally neglect their diet out of nothing more than a lack of self discipline. That's their choice. But there are another group here, a group who want to get results but simply do not know where to get started with all the information out there offering different advice.
When in doubt, trust science. The latest research on hypertrophy shows a proven three step formula for setting out a food plan to build size and strength. It is:
1. 1.5 grams of protein per lb of your current body weight.
2. 1.5 grams of carbohydrates per lb of your current body weight.
3. Consume around 0.5g fat per pound of body weight.
But before you look at this like a set of rules, remember the most important factor here is that no diet fits everyone. This merely gives you a starting point, from which you can experiment by raising or lowering certain nutrients until you find an optimal intake to give your body results. I:8:T
You may be somewhat surprised to hear this, but the main nutrient which most people are lacking is protein. Sure, most guys purchase a whey protein supplement these days but the majority are doing it just because society tells them they need one. For many, this is the only protein they intake on a daily basis and it is simply not enough to build lean size.
Another area of misunderstanding is fat intake. Just because it's called fat, doesn't mean you will get fat from eating it. A tank is a military vehicle as well as an item of clothing - fat refers to both food and body fat. They are totally different things and shouldn't be confused together.
Of the three nutrients, though, carbohydrates are your secret weapon. They hold the key. Too few and you will start to drop weight, too many and you will begin adding body fat. That's the reason you should start with around 2g per pound of your body weight, before increasing or decreasing your intake depending upon your individual results in the first two weeks.
The importance of diet is just one of the five rules touched upon in the video guide on how to build muscle accompanying today's article.
If you want to learn how to build muscle via your diet, the three key factors we have explained today will put you in the right direction. Take some time to experiment with the formula above and find something that works for you, but take heart in the fact that you are already light years ahead of many others in the fitness community who are still making the old mistake of training hard but neglecting what they eat.
About the Author:
Author bio: You can see the exact technique teaching you how to deadlift alongside crucial, simple tips showing you how to build muscle straight from Russ Howe PTI, the UK's most watched source of personal training information online.
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