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:

Public News Service

Feeding Hungry Kids: Child-Nutrition Programs to Come Before Congress
Public News Service
PHOTO: It won't be long before Missouri school cafeterias are once again full, and advocates for anti-hunger programs hope Congress will recognize the importance of the meals they eat there as it weighs the fate of legislation to reauthorize child ...
Child nutrition programs workingStandard Speaker
Help Kids be healthy by shopping, cooking, eating smartThe News Journal

all 4 news articles »


Quad City Times

Environmental Nutrition: Pass the snow peas, please!
Quad City Times
While there is little nutrition research available specifically on snow peas, studies have shown that peas in general are rich in unique phytochemicals known as saponins, which contain antioxidant and anti-inflammatory compounds, as well as phenolic ...



The Herald Bulletin

Dennis Lanane column: Good nutrition helps with long healthy life
The Herald Bulletin
Megan Barnes, a registered dietitian and diabetes educator at the Diabetes Care Center of Community Hospital Anderson, will speak at the Aug. 20 Triad meeting. We have had programs over the past few years about what to do to keep your heart and brain ...



Times of India

Can tablet give you more nutrition than food?
Times of India
As you browse through your daily, you find a glossy advertisement of a nutritional supplement that promises weight loss and regained health. `Ah! The magic pill for all my dilemmas,' you think. You are not alone. A lot of people want that secret pill ...

and more »


Nestle Announces Awareness Campaign On Good Nutrition
AllAfrica.com
Luanda — An awareness and mobilisation campaign on good nutrition and the importance of iron in children's food will kick off in the first week of August across the country. The action will be promoted by Swiss Food Processing Company "Nestlé".



ESPN

Cooking With Ronda Rousey's Nutrition Coach In His Hotel-Room Kitchen
ESPN
Meet Mike Dolce, her nutrition coach. Dolce, who's been with Rousey's camp for her last five fights, is responsible for everything she consumes during training. For fight week, he's staying in the room next to hers at the hotel in Rio, hand-delivering ...

and more »


Live Science

Almond Milk: Nutrition & Benefits
Live Science
At its most basic, almond milk is a drink made from ground almonds and water. It is a popular plant-based alternative to cow's milk. “Almond milk has been around for several years,” said Jenny Heap, a registered dietician with the Almond Board of ...



NBC Chicago (blog)

10-Week Nutrition Challenge by Bodybuilding Trainer Dusten Nelson
NBC Chicago (blog)
Making wholesale nutritional changes all at once is rarely successful, but fortunately you don't need to do that to make a lasting change. As a fitness trainer and nutrtion expert, I have crafted a 10-week nutrition challenge that asks participants to ...



KY3

Boozman: States need more flexibility in nutrition bill
KY3
The Republican lawmaker from Arkansas on Friday told reporters he supports giving more flexibility through the Child Nutrition Act, which funds the National School Lunch and summer food programs along with many others. The current Child Nutrition Act ...

and more »


Healthy Eats (blog)

Nutrition News: Chipotle Unseats Subway, FDA Added-Sugar Label Rules and ...
Healthy Eats (blog)
The Food and Drug Administration has formally proposed requiring food makers to note the amount of added sugar and recommended consumption levels on nutrition labels for food and beverages, a move celebrated by health advocates and dreaded by ...


Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.