Muscle Mass Diet
Build a Diet to Build Muscle
If you've just made the decision that you want to work towards putting a muscle building program in place, the next thing that you need to be focusing on is getting your diet set up. Make no mistake about it, if you aren't eating the right foods on a day-to-day basis, results will not be yours.
You can't build something out of nothing, so if you aren't making sure to get in the calories you need, results will quickly fall by the wayside.
This said, structuring a muscle building diet doesn't have to be a challenge as long as you keep a few key points in mind. Let's walk you through what you need to know about designing your very own muscle building diet plan.
Total Calorie Intake
The very first and most important thing that you must do is look at your total calorie intake. To see optimal results you need to eat more calories than what it takes to maintain your current body weight.
Most people maintain their body weight in around 15 calories per pound a day, so you should arrive at maintenance intake and then add 250–500 calories to that.
Remember it takes roughly 3500 calories over and beyond maintenance level to add one pound of body weight.
At 500 more a day, that will have you gaining at a rate of one pound per week.
Next, you need to start setting your protein intake. Since you will be taking in plenty of carbohydrates and dietary fat, one gram of protein per pound of body weight each day will be more than sufficient. This will provide your body with the amino acids it needs to repair and rebuild muscle tissue as you perform your intense workout sessions.
Spread this intake out over the course of the day for optimal results.
Next, you also need to start adding carbs to your plan as well. Carbohydrates should be heavily concentrated around the workout as well, as this is when they will be best put to use.
Add complex carbohydrates as well as a few simple carbs, such as fruit, during this time, and before bed, change the focus to vegetable sources of carbs instead.
There's no hard and fast rule as to how many carbohydrates you must consume, but remember they must balance out with the fats you eat and your total calorie intake.
Both proteins and carbs contain four calories per gram while fats contain nine, so you'll use this as you factor in how many calories you have to give to each nutrient.
As a general rule, though, eat no fewer than 150 grams of carbohydrates per day when doing workouts, as this is the minimum required to keep your body in an anabolic state.
Finally, you can't leave out dietary fats. Fats will also be an important fuel source and not something that you can overlook.
Your fat intake will balance out with carbs, so the more carbs you eat, the less fat you'll consume. That said, never consume less than around 20–25% of your total calorie intake from fats if you want to sustain good health and hormone levels.
Fats should be divided up amongst your meals, keeping them out of the workout period, however. Right before and after a workout, proteins and carbs should be the focus.
So there you have the top tips to know about structuring your muscle building diet. Put some time and effort into coming up with this plan, as without it, you will not succeed.