Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Tips for Effective Muscle Building Diets


One of the biggest mistakes many new bodybuilders make is that they don't pay attention to their muscle building diets with the same detail, desire and determination with which they pay attention to their weight training program.

You constantly see people throw out numbers such as your weight training program is 85% of your results or that muscle building diets are 95% of your results. I've always rolled my eyes at these sorts of statements and found them rather silly. No one can know for sure how to break this down.

But I can tell you this, if you neglect (or ignore completely) one or the other, whether it be your training or muscle building diets, your results will only be a fraction of what they could be - if you get any results at all!

So let's talk about the importance of your diet and nutrition plan in your quest to gain pounds of quality muscle masss.

The truth is, no one will ever gain muscle without food. Musclebuilding nutrition for muscle gain is simply a matter of eating. But that doesn't mean there isn't a lot to learn. Stuffing your face with the wrong type of food, or just eating 1 or 2 large meals a day isn't the way to gain muscle. You'll just end up with the other weight problem. That's right, even if you are lifting properly, you'll find yourself adding more fat than muscle to your body. And no bodybuilder I know wants to do that.

High quality protein should be the center point of all your meals. Intense exercise increases demand for protein, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1.5 grams of protein per pound of bodyweight.

If you weight 150 pounds, try and take in at least 225 grams of protein each and every day. I know this sounds like a lot andyou could probably do okay with 1 gram of protein per pound ofbodyweight. But if you find it really difficult to gain muscle,this extra protein can help.

Here's a good starting guide for the number of calories you needto eat in your musclde building diets. A simple, yet highlyaccurate formula is to multiply your bodyweight by 20. Forexample, if you weight 150 lbs, you need at least 3,000 caloriesper day to maintain your bodyweight.

To grow and build muscle, you'll need more. Here's a quick guideline based on your weight. Remember, these numbers are for underweight people with high metabolisms trying to build lots of muscle quickly.

175 pounds and under - add 400 calories per day

176-200 ponds - add 500 calories per day

201 pounds and over - add 600 calories per day

To break down what you need in your muscle building diets:

Eat A Lot of Protein - At least 1 gram of protein per pound of body weight, preferably more.

Eat A Lot of Calories - If your goal is to gain weight fast, you most likely have little body fat and a high metabolism. While in the gaining weight stage, don't worry about adding a little bit of fat during your gaining weight phase. A good rule of thumb to start with is to multiply your body weight by 20 to get the number of calories you should be consuming each day.

If you weigh 150 pounds you should be consuming at least 3,000 calories a day. If you find, after a couple of weeks you haven't added any weight, you'll need to increase this number. This is just a starting guide. If you have a really high metabolism and you are working as hard as you should, you may need to increase your caloric intake.

Eat 6 meals a Day - This makes sure your body has the protein and calories it needs at all times. It also allows you to eat the high number of calories that you need.

Use Protein Shakes - This will make it easier for you to consume enough calories and protein each day, as well as making it much more convenient to have 6 meals a day.

Here's a sample weight gain drink you can make up and use in your muscle building nutrition program.

100 grams of protein powder

2 quarts of whole or 2% Milk

2 cups of skim milk powder

2 cups of chocolate ice cream

4 tablespoons of peanut butter

1 banana

Mix in a blender and drink throughout the day, in addition to your regular food meals.

Add or subtract ingredients based on individual taste preferences and number of calories needed.

Gregg Gillies is the founder of http://www.buildleanmuscle.com and has contributed articles to Ironman magazine and is a regular contributor to Body Talk magazine. He publishes a free newsletter availabe at Build Lean Muscle He is the author of two books, also available at his site.


MORE RESOURCES:

MiamiHerald.com

Obama personal chef, nutrition policy adviser, friend hangs up White House ...
Minneapolis Star Tribune
Sam Kass has been a fixture at the executive mansion, serving up nutrition policy alongside meals for Obama, his wife, Michelle, and daughters Malia and Sasha. He was not only their personal chef but senior adviser for nutrition policy, giving him a ...
Obama personal chef to hang up apron after 6 yearsU.S. News & World Report

all 93 news articles »


KABC-TV

Nutrition and fitness experts offer tips to stay slim over the holidays
KABC-TV
Nutrition and fitness experts offer tips to stay slim over the holidays. Health experts offer tips to stay slim this holiday. Nutrition and fitness experts provide 'diet free' ways to stay slim and healthy during the holiday season. Embed. <iframe ...



The Express Tribune

SUN-CSA, PK demands to scale up nutrition, food security
Daily Times
Amid such grim situation as far as the menace of malnutrition is concerned, a two-day National Conference on the State of Nutrition in Pakistan and formation of the Scaling Up Nutrition Civil Society Alliance (SUN-CSA) was convened here in Islamabad.
Scaling up nutrition: 'Pakistan does not lack policy, just the will to implement'The Express Tribune
Pakistan facing worst malnutrition crisis: BosanThe Nation

all 3 news articles »


Healthy choices West Feliciana s tudents of all ages learn about nutrition
The Advocate
For the past three months, the adult education class at the Family Services Center in St. Francisville has been learning about the MyPlate nutrition guide and the five food groups, as well as why it's important to make half of the food on their plates ...



Environmental Nutrition: Fill your nutrient shortfall
Chicago Tribune
When scientists observe that lots of people within our population don't meet their needs for particular nutrients, they are dubbed "shortfall nutrients." Here are four essential nutrients most likely to be insufficient in your diet, based on the ...



Lake Placid News

EDIBLE EDUCATION: Nutrition toolkit available for schools
Lake Placid News
ELIZABETHTOWN - A year after the Essex County "School Nutrition Toolkit" was published, some of the 13 public schools that serve county residents are embracing the document's message of serving healthier food to students and moving beyond the ...



Asia's nutrition time bomb
East Asia Forum
An important nutrition and health transition is unfolding alongside Asia's economic transformation. Continuing income growth and changing patterns of food consumption among Asian economies are creating unintended effects on nutrition and health.

and more »


Food from home fails nutrition test
Worcester Telegram
These improvements in the nutritional value of lunches served in schools that are eligible for federal reimbursement followed congressional passage of the Healthy, Hunger-Free Kids Act of 2010. The law was prompted by shocking findings in 2008 by child ...

and more »


8. School nutrition battles
The Packer
Phil Muir, CEO of Salt Lake City-based Muir Copper Canyon Farms, shakes a half-cup for emphasis during his July 23 testimony before the Senate Committee on Agriculture, Nutrition and Forestry. In his prepared testimony, Muir told senators that schools ...
Recess timing may not affect kids' fruit and vegetable intakeINFORUM

all 8 news articles »


Kane County Health Department announces nutrition bar recall
Chicago Daily Herald
The Kane County Health Department is alerting residents to a nutrition bar recall because of Salmonella concerns. San Diego-based Perfect Bar Co. is recalling the Peanut Butter flavor and Cranberry Crunch flavor of nutrition bars as well as a variety ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.