Total Muscle Mass – Muscle Gain Diet Plan
Gaining muscles is not that difficult. If you are just starting out, there are lots of easy ways in order to gain muscles fast. But before you get the most expensive muscle gain diet plan that you will find, you might want to consider some of the tips in building muscles quickly the right way. Here are some of them that will surely get you the muscles you aim for.
When it comes to working out, it is important not to overdo yourself. For some, it seems that the harder workout, the faster the results will come. But this is not always true, especially if you lack the proper muscle gain diet plan to support your muscle gaining workout routines. Despite how much effort you exert in doing your workouts or perhaps increasing in reps, you are only doomed to fail should you continue and not have a healthy meal plan to back you up.
For beginners, it is important to consult medical advice first before engaging in any strenuous activities such as weight lifting. There may be some underlying conditions that you are unknowingly suffering from and working out right then and there might cause such conditions to worsen. It helps if you could get a check up from your local doctor and ask for any workouts that are safe for you to carry out.
It is also important to lose the fat first before you aim for getting muscles. Though it is quite possible to lose fat and gain muscles these days, you might not want to do both and achieve nothing at the same time. You might get into a series of confusions as to what to achieve. And if you have quite the excess fat to deal with, better get rid of them first before working out for muscles.
The best strategy when it comes to gaining muscles is to get informed. You should also consider having the best muscle gain diet plan at your disposal. There are lots that you can easily find online. However, be wary of fad diets that will only empty your pockets and not give you any rewarding results.
Muscle Building Diet Plan
If you want to build a muscular physique you know how important it is to lift weights and do cardio, right? But if you are to maximize your results in the gym then you have to create a muscle building diet plan as well. It is a must do and an essential part of the equation to a muscular physique. You have to supply your body with nutrients from foods that will build muscle.
So what is involved in building a diet that will compliment your workout strategy? There are four main areas to focus on.
1. Total Calories. You should be aware of the total calories you are consuming everyday and where those calories are coming from. Don’t assume you know. Start keeping a journal of everything that you eat with a breakdown of the macronutrient content. This is the best way to determine exactly what your total calorie content is. You have to take in enough calories throughout your day to supply your body with a continuous amount of nutrients.
Adequate Protein. Lean protein is the way to go. Lean sources of protein can be found in chicken and eggs. This is a must if you want to build quality, lean muscle. An adequate source of protein will help your body repair itself after a hard workout.
3. Carbohydrates. Carbs are the best source of fuel or energy for your body. If you cut your carbs significantly and for a prolonger period of time you will find yourself lacking energy and your workouts will suffer as a result. You need to supply your body with carbohydrates, specifically complex carbs to keep your body’s energy stores up. Good sources of complex carbs are oatmeal and wheat based products.
4. Drink plenty of water. This may sound too basic but it is an aspect of any muscle building diet plan that is grossly overlooked.
You should be consuming 1 ounce of water for every pound of bodyweight you have. So if you weigh 200lbs. you should be drinking 200 ounces of water everyday. Just about everything in your body needs water to function – so make sure you are drinking your fair share.
It is as important to spend as much time planning your diet as it is planning your workouts. A solid diet plan that will compliment your workouts will include knowing your total caloric intake per day, consuming an adequate amount of lean protein and complex carbohydrates in addition to drinking plenty of water.
Establishing a good muscle building diet plan can be overwhelming if you don’t know what to do. If you need some help planning your diets, your workouts or both click here for some expert advice: Muscle Building Diet.
Question by Kris: What is the best diet plan to burn fat and build muscle?
I’m currently about to go into Phase 2 of P90X, I’ve seen some increases in muscle mass, but not enough definition because of my body fat percentage. What is the proper diet plan for burning that fat and yet keeping my muscles growing? I’m looking for something like a daily calorie guide, protein guide, carbohydrates guide, etc. Should I also add more Cardio into my weekly workouts along with P90X?
Answer by cyn_texas
I would recommend keeping your calories high which will not only maintain current lean tissue but encourage new tissue growth. It will take a few weeks for your body to fully adjust to being fueled by fats for cardio workouts.
You can lose more body fat eating protein & fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.
The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter – add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)
Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.
The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it’s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won’t release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it’s fat stores if it knows there is plenty of nutritious food.
Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.
The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).
It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.
Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want “something” – have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese – pork rinds & dip or tuna/chicken/turkey/egg salad – steaks – a huge sugar free cheese cake. Eat so much you won’t feel deprived of anything. By the 4th day, the addiction will be gone & you can start making healthy choices.
High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with high HGH levels.
Ground flax seed (2 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg – let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 minutes. Suggested for daily fiber needs.
As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn't gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Many people gain weight on high carb, do low carb to lose weight & then are shocked when they return to high carb & gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar & maintain weight or health.
What do you think? Answer below!
What is the best diet plan for a Mesomorph body type if i want to get maximum muscle gaining results?
Question by Tyler: What is the best diet plan for a Mesomorph body type if i want to get maximum muscle gaining results?
My body type is Mesomorph and i want mass muscle gains. What is the best diet plan?
Answer by Kelly James
Easy and natural diet plan is following:
Eat your biggest meal one hour after training, eat another meal one hour after the previous meal, All other meals are smaller with less carbs.
But also careful any disease read and keep knowledge about this.
Know better? Leave your own answer in the comments!
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