Do you neglect your diet? Are you one of the many gym users guilty of eating junk food under the guise of trying to bulk up? Today you'll learn how to build muscle the right way with a solid diet and why it's just as important as learning how to deadlift or squat.
When trying to gain mass, it is foolish to assume everything happens inside the walls of the gym, because it does not.
Yet this is a mistake which many men make on a daily basis. They'll workout with dedication and then eat whatever they want. Six months later, they're often left wondering why they can't see any results. Any good workout program should be supplemented by a solid eating plan, too.
The undeniable truth is that keeping a clean and healthy diet is far more difficult than sticking to a challenging gym program. That's because your exercise routine will quickly become fun and feel like a good habit, but the challenge to eat junk food stays with you every day.
Many people simply neglect their diet because they just don't know where to start with it all. They get lost in the mountains of different opinions on what you should eat, what you should avoid, what you need and what you don't need.
When in doubt, trust science. The latest research on hypertrophy shows a proven three step formula for setting out a food plan to build size and strength. It is:
1. Aim to eat about 1.5 grams of protein per lb of your weight.
2. Aim to eat about 2 grams of carbohydrates per lb of your weight
3. Consume around 0.5g fat per pound of body weight.
Clearly you should not follow this as a rule, it is there to be played with. No diet is perfect for everyone and success only really arrives after you get the initial steps in place before then experimenting to see what works best for your body. I:7:T
The main area of concern for most people, surprisingly, is not getting enough protein. This is surprising because most guys use a whey protein supplement. The problem for many is that represents the only protein they consume on a daily basis. Make no mistake about it - if you want to get a ripped, lean physique your body needs to consume a good portion of this nutrient every single day.
If you are like most men, your daily fat intake could also do with a boost. Fat is an often misunderstood nutrient because it is unlucky enough to share the same name as your body's worst enemy. That's where the similarities end, though, in fact a good dietary fat intake has been scientifically shown to aid in lean muscle building as well as weight loss. You will find a lot of your healthy fat intake through your protein sources, like fish.
The real secret ingredient to success, though, is carbohydrate intake. This nutrient holds crucial nutrition which will decide if you drop weight or gain weight. Getting the balance right is the key. So start with our recommendation above, but feel free to increase or lower the intake depending upon your experience in the coming few weeks.
To teach somebody how to build muscle which creates a noticeably different physique, you must first start in the kitchen. Sure, learning your biggest lifts and the correct rep range certainly plays a very important role in your progress, but if you neglect your diet you run the very real danger of kissing goodbye to your hard toil on the gym floor.
When trying to gain mass, it is foolish to assume everything happens inside the walls of the gym, because it does not.
Yet this is a mistake which many men make on a daily basis. They'll workout with dedication and then eat whatever they want. Six months later, they're often left wondering why they can't see any results. Any good workout program should be supplemented by a solid eating plan, too.
The undeniable truth is that keeping a clean and healthy diet is far more difficult than sticking to a challenging gym program. That's because your exercise routine will quickly become fun and feel like a good habit, but the challenge to eat junk food stays with you every day.
Many people simply neglect their diet because they just don't know where to start with it all. They get lost in the mountains of different opinions on what you should eat, what you should avoid, what you need and what you don't need.
When in doubt, trust science. The latest research on hypertrophy shows a proven three step formula for setting out a food plan to build size and strength. It is:
1. Aim to eat about 1.5 grams of protein per lb of your weight.
2. Aim to eat about 2 grams of carbohydrates per lb of your weight
3. Consume around 0.5g fat per pound of body weight.
Clearly you should not follow this as a rule, it is there to be played with. No diet is perfect for everyone and success only really arrives after you get the initial steps in place before then experimenting to see what works best for your body. I:7:T
The main area of concern for most people, surprisingly, is not getting enough protein. This is surprising because most guys use a whey protein supplement. The problem for many is that represents the only protein they consume on a daily basis. Make no mistake about it - if you want to get a ripped, lean physique your body needs to consume a good portion of this nutrient every single day.
If you are like most men, your daily fat intake could also do with a boost. Fat is an often misunderstood nutrient because it is unlucky enough to share the same name as your body's worst enemy. That's where the similarities end, though, in fact a good dietary fat intake has been scientifically shown to aid in lean muscle building as well as weight loss. You will find a lot of your healthy fat intake through your protein sources, like fish.
The real secret ingredient to success, though, is carbohydrate intake. This nutrient holds crucial nutrition which will decide if you drop weight or gain weight. Getting the balance right is the key. So start with our recommendation above, but feel free to increase or lower the intake depending upon your experience in the coming few weeks.
To teach somebody how to build muscle which creates a noticeably different physique, you must first start in the kitchen. Sure, learning your biggest lifts and the correct rep range certainly plays a very important role in your progress, but if you neglect your diet you run the very real danger of kissing goodbye to your hard toil on the gym floor.
About the Author:
About the author: You can learn the exact technique demonstrating how to deadlift as well as easy but proven tips showing you how to build muscle straight from Russ Howe PTI, the most sought after personal trainer in the UK and on Youtube.
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