Is muscle building your goal? Tried various programs but not getting the results you want?
Building muscles is not at all an easy task as you have to minimize your body fat and stick to the muscle building diet plan.
Let's go through some of our ideas -
Feasibly, the correct strength training program is also essential in the path of gaining muscles. Building muscles work wonders when you follow the right mix of –
- Strength training
- The right use of science
- Quick and safest manner of getting powerful results
- Eating the Right Way
Discussing weight gain vs. weight loss diet
The whole game is about the calories that create the difference between both the diets.
- Talking about the weight loss diet, it contains around 500 to 1000 calories as compared to usual intake (1500 to 1800 calories per day).
- In the weight gain diet, one has to eat around 350 to 750 additional calories more than usual intake.
- Active men above 40 years of age have to take 2600 to 2800 calories on a daily basis for maintaining the weight.
To get the extra calories, you can opt for a nutrient-rich diet, high-calorie foods that need to be eaten throughout the day. Here is our recommendation -
Recommended macro-nutrient for building muscles
For steady muscle gain, a diet plan should include proteins, dietary fat, and carbohydrates. These three are known as macro-nutrients, mostly recommended for weight gain.
- Protein requirement
Proteins are must for those who are aiming to have good muscle gain and for that they have to –
- Intake 1.5 to 2.0 grams of protein per kilogram of body weight.
- They should have to eat proteins throughout the day.
- Also, intake protein before and after doing strength training exercises.
To take enough proteins, you can include foods like baked chicken, protein powder, salmon or tuna fishes, Greek yogurt, low-fat cottage cheese, eggs, tofu, peanut butter, and others.
- Need of carbohydrate
There is nothing to worry about if gaining muscles is in your mind, but the thing that is important to stick to is to select the carbs wisely. It would help if you aimed to consume about 40 to 55 percent of daily calories from carbs. At the time, you are doing strength training; consume 3 to 5 grams of carbs as per your body weight.
The foods that contain carbs are whole grains, fruits, vegetables, milk products, nuts, and seeds.
1/4th of your plate must have starches, and half-plate should have a mix of vegetables.
- Dietary fat requirement
Like others, dietary fat is also essential for gaining muscles and build a body. The fat itself can provide you about 9 calories per gram as compared to proteins and carbs.
Usually, the food items that contain fat are mentioned as –
- Olive, coconut, sunflower, soybean, and other plant-based oil.
- Fish oil
- Nut butter
- Necessities of fluids
Irrespective of whether you are gaining or losing weight, you should drink lots of water to keep your energy level high, especially when you are doing exercises.
Every day, you have to drink around 16 cups of water. Experts recommend the following routine on when you can drink water -
- Before 2 to 3 hours of workout, you should drink at least 2 cups of water.
- Take 1 cup of water before you start training.
- During training, you can drink 1 cup of water in a time gap of 15 to 20 minutes.
If you are willing to get the best result, you should drink a protein shake as well before and after you finish a workout.
Is a protein shake beneficial?
Most of the muscle builders nowadays include protein drink in their diet. The reason behind this is straightforward, as such drinks help build the muscles. Hence, the experts recommend drinking it before and after every workout.
All in all, your diet should include the right amount of nutrients rich foods in each meal and snack, water, you must restrict alcohol, deep fried and high sugar-food intake along with your routine workout to get a muscular body & overall health that you want!
These were our ideas of building muscles, got yours? Share with us! Comment below or tag us on Facebook.