Learning how to build muscle requires work both in the gym and in the kitchen. Sadly, most people do not realize the importance of the latter and wave goodbye to potentially great gains as a result. Make no mistake about it, learning how to structure your diet is just as important as learning how to deadlift or bench press...
When trying to gain mass, it is foolish to assume everything happens inside the walls of the gym, because it does not.
Of course, many people do make this dreadful mistake. You can workout as hard as you want to, but you cannot outwork a terrible diet. The truth always comes about six months down the line, when you look in the mirror and wonder where your hard toil in the gym has gone.
For many, the diet is actually the hardest challenge of their quest to get lean. They find it easier, perhaps even fun, to workout at close to their maximum ability every day but they find it almost impossible to resist the temptation of junk food and alcohol outside of the gym.
Now, there are groups of people who totally neglect their diet out of nothing more than a lack of self discipline. That's their choice. But there are another group here, a group who want to get results but simply do not know where to get started with all the information out there offering different advice.
A good way to get on top of things initially is to stick to the latest, science backed data. This simple three step formula will help you get on the right track:
1. Consume around 1.5g protein per pound of body weight.
2. 1.5 grams of carbohydrates per lb of your current body weight.
3. Consume around 0.5g fat per pound of body weight.
Obviously, one size does not fit all here. You have the freedom to experiment with the formula and find a balance that works best for you, but these steps will at least serve the purpose of getting you on to the correct path.
You may be somewhat surprised to hear this, but the main nutrient which most people are lacking is protein. Sure, most guys purchase a whey protein supplement these days but the majority are doing it just because society tells them they need one. For many, this is the only protein they intake on a daily basis and it is simply not enough to build lean size.
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.
If you want to learn how to build muscle via your diet, the three key factors we have explained today will put you in the right direction. Take some time to experiment with the formula above and find something that works for you, but take heart in the fact that you are already light years ahead of many others in the fitness community who are still making the old mistake of training hard but neglecting what they eat.
When trying to gain mass, it is foolish to assume everything happens inside the walls of the gym, because it does not.
Of course, many people do make this dreadful mistake. You can workout as hard as you want to, but you cannot outwork a terrible diet. The truth always comes about six months down the line, when you look in the mirror and wonder where your hard toil in the gym has gone.
For many, the diet is actually the hardest challenge of their quest to get lean. They find it easier, perhaps even fun, to workout at close to their maximum ability every day but they find it almost impossible to resist the temptation of junk food and alcohol outside of the gym.
Now, there are groups of people who totally neglect their diet out of nothing more than a lack of self discipline. That's their choice. But there are another group here, a group who want to get results but simply do not know where to get started with all the information out there offering different advice.
A good way to get on top of things initially is to stick to the latest, science backed data. This simple three step formula will help you get on the right track:
1. Consume around 1.5g protein per pound of body weight.
2. 1.5 grams of carbohydrates per lb of your current body weight.
3. Consume around 0.5g fat per pound of body weight.
Obviously, one size does not fit all here. You have the freedom to experiment with the formula and find a balance that works best for you, but these steps will at least serve the purpose of getting you on to the correct path.
You may be somewhat surprised to hear this, but the main nutrient which most people are lacking is protein. Sure, most guys purchase a whey protein supplement these days but the majority are doing it just because society tells them they need one. For many, this is the only protein they intake on a daily basis and it is simply not enough to build lean size.
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.
If you want to learn how to build muscle via your diet, the three key factors we have explained today will put you in the right direction. Take some time to experiment with the formula above and find something that works for you, but take heart in the fact that you are already light years ahead of many others in the fitness community who are still making the old mistake of training hard but neglecting what they eat.
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More details: You can see the exact technique teaching you how to deadlift alongside easy but proven tips discussing 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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