A quality diet that is conducive to building muscle and strength is often the most neglected part of any weight training regime. Often forgotten, nutrition is one half of the muscle building equation that will ensure complete success. Make not mistake, nutrition is an essential part of any fitness program and if you want to achieve any type of success, you have to get it down to a science. To build muscle, you need to consume high powered calories from quality protein, carbohydrate, and fat sources.
It is very important to understand that the human body is constantly working, using and storing energy day and night. It is also very important to understand that in order to keep the machine rolling, you need to know what and how much to feed it. You need to feed the correct balance of calories, protein, carbohydrates and fat that is best for your body type.
See our unique macronutrient intake calculator to figure out how many calories, protein, carbohydrates, and fat you need on a daily basis to gain or lose weight.
On this page, I'm going to ouline to you how to put together a true, muscle building diet that will get you on the road to muscle growth. Firtsly, I'm going to quickly outline what each of the macronurtients does and how it affects your body. Ok, let's build your optimal diet and nutritional plan to get you on the road to building muscle. After all, you want to build muscle and to do that, you need a steady supply of high quality protein. So how much protein should you include in your diet for maximum performance and muscle gain?
Protein intake will also depend on the amount of activity involved and how frequently you do it. You will have to do a bit of experimenting at the beginning to find out your optimal protein intake. If you want to build muscle, your going to have to take in a lot of quality, complex carbohydrates.
You must include an optimal amount of carbohydrates in your nutritional plan in order to fuel heavy weight training sessions.
Carbohydrates are a very important source of fuel for the muscles as well as the leading source of energy for your body.
Glycogen is the product of glucose which comes from the breakdown of carbohydrates after the digestion of food. During a long intense weight lifting session, you can easily deplete your glycogen reserves. I'm sure all of you have experienced this drastic drop in strength and endurance at one time or another during a long intense weight lifting session. Therefore, keep your body filled with grade A fuel to support and maximize your hard, intense, muscle building workouts.
Glycogen is considered the principal storage form of glucose and is found mainly in liver and muscle. Insulin is the name of the company and they deliver energy and muscle builders to your customers which are your muscle cells.
Always remember this - The sooner you get the proper amount of nutrients into your body after a workout, the faster you can start to build muscle. Always consume a power drink that is rich in protein and carbohydrates after your workouts. Remember to adjust the ingredients to match that of your own nutritional needs and to follow up with a full muscle building meal 1 to 2 hours afterwards. In order to build maximum muscle and be in a healty state we need fat, there is not question about it. Of course, unnatural occuring fats such as trans fats are very, very bad and you should stay away from these fats at all costs. This will jeopardize the health of cell membranes because low fat diets are low in vitamin E.
A quality diet will consist of 20% to 30% protein, 55% to 65% carbohydrates and 15% to 25% fat. Just remember that everyone is different and you will have to do a little experimenting to find your optimal amount of nutrients to include in your diet. If you are gaining weight, think about putting on ½ to 1 pound of body weight per 100 pounds of body weight each week for two to three weeks.
After 5 weeks, gain an average of ½ pound of body weight per 100 pounds of body weight each week. Just remember that you will need to experiment a little to find out your optimal caloric intake. Remember that Protein, carbohydrates, and fat need to be structured in a balanced combination to support optimal muscle growth while maintaining overall good health.
The easiest way to determine your base caloric intake is to multiply your bodyweight by 17. This is a quick way to find your base caloric intake but remember that it is not 100% accurate. Multiply results from step one by the coefficient under the multiplier which corresponds to your body fat level. For example, let's say that you weight 145 pounds and you have a body fat percentage of 10%.


Take the results from step two and times the multiplier for which your body fat percentage corresponds to. Keep a written record of everything you are eating and take an average at the end of the week.
Once you find out how much calories you consume on a daily basis, determine how many more additional calories you need to achieve your goals. Remember that in order to gain one pound of body weight per week, you need an additional 3,500 calories per week. I suggest putting on ½ to 1 pound of body weight per 100 pounds of body weight each week for two to three weeks.
Ideally, healthy ranges of body fat are 18 to 25 percent for women and 15 to 20 percent for men. There are numerous methods to determine your body fat levels but by far the easiest and one of the most accurate ways is to use the Accu-Measure Body Fat Caliper. With the Accu-Measure body fat calipers, you don't need the assistance of other people and you don't have to take 10 different measurements on 10 different parts of your body. If on the other hand you don't want to use body fat calipers, you can use a quick and easy manual measurement. You will need to add an additional 500 calories per day to gain an additional pound of body weight per week. To find out how much protein you need, simply take your desired caloric intake that you figured out above and multiply that number by your desired protein percentage (25%).
Use that number and divide it by 4 which will give you your new daily protein requirement in grams. To find out how much carbohydrates you need in your nutritional plan, simply take your desired caloric intake (as above) and multiply that number by your desired carbohydrate percentage (55%).
To find out how much fat you need simply take your desired caloric intake that you figured out above and multiply that number by your desired fat percentage (20%). Use that number and divide it by 9 which will give you your new daily fat requirement in grams. You can also use some of the menus that are outlined in the recipes section of Building Muscle101. Just remember to adjust the ingredients and nutritional content to match that of your desired nutritional percentages in your nutritional program. Break your meals down into breakfast, mid morning, lunch, mid afternoon, post workout and dinner.
Once you have planned your diet and meals, prepare a grocery list and go out and do some shopping. When you plan your meals and groceries, you will A) Eat what you buy; And B) Save a whack of money on items you will never eat or use. Also, you have to drink enough water in order to keep your muscles working at they're optimal level.
Did you know that a slight water dehydration can drastically decrease your performance in the weight room?
Remember to keep track of what you eat in a diet log and remember to evaluate your diet and progress on a weekly or bi-weekly basis. If there is one thing that is probably the most important element to building muscle is consitency. This is a great program that will tell you exactly how much calories, protein, carbohydrates, fat, and water you need to build the absolute best body in the shortest time possible. If your serious about building a body that turns heads, you have to check this program out.
Remember to follow a healty diet consisting of whole foods, eat on a consistent basis, and cut out all junk foor. To maintain overall wellness and fitness it essential to do workouts everyday and follow a strict diet control. Kettlebell have cast-iron weight that is similar to cannonball having a precise handle on it.
Over supplementation of certain nutrients will lead to imbalances in your overall nutrition plan and can be more detrimental to your weight training program and more importantly, your health. Most people who start out looking to build muscle and gain strength, usually overlook the importance of a well balanced diet. Well, the first thing you need to understand is that you need a starting point - Very important. Without an adequate supply of protein, your body will not support any kind of muscle growth.
You must include an optimal amount of protein in your weight lifting diet in order to build and sustain muscle growth. Each of us have very different body types and the amount of protein will differ from individual to individual. When you have a hard workout, your body draws on carbohydrates, which is stored as glycogen in the muscles. When your muscles cannot get enough glycogen, fatigue sets in and your body begins to lose endurance and performance drastically reduces.
By taking enough carbohydrates each day, you are ensuring that the amount of glycogen stored in the muscles is being constantly replenished.
Protein's primary job is to build muscle, not fuel it so you definitely don't want this, you want carbodyrates to fuel your muscle building sessions. Therefore, insulin will speed up the movement of glucose and amino acids into cells which is what you definitely want.


The most effective hours of operation are right after your workouts and delivery is very fast, with the proper vehicles in place. You simply cannot ignore the muscle building effects of a potent carbodyrate and protein drink after your workouts.
Includes: 590 calories, 45 grams of protein, 93 grams of carbohydrates, and 6 grams of fat. We need fat in our daily diets to provide all sorts of normal body functions and without fats, we'd all be dead.
For more vitamin information, please click here to go vitamins and minerals section of building muscle 101.
Hard, heavy and smart training followed by rest and consuming quality calories in the form of protein, carbohydrates, and fat. For example, if you weight 165 pounds, multipy 165 by 17 and you get a base caloric intake of 2,805.
Now, we will factor in physical activity to get a more accurate picture of your caloric expenditure. After 5 weeks, gain an average of ½ to 1 pound of body weight per 100 pounds of body weight each week.
You don't want to gain weight too fast because you will be gaining fat as opposed to muscle.
You simply take three easy measurements on your abdomen in the comfort of your own room and presto, you have your body fat percentage. Use that number and divide it by 4 which will give you your new daily carbohydrate requirements in grams. By monitoring your training and diet you will also identify if you are on target with your goals. I'm going to tell you right now, drink a lot of water because it will definitely improve your performance. Having fitness equipment is like having a major support and you can use it to get that dream body.
Not only this you can build rock solid muscles right in your house when you have these weight lifting equipments. One can use dumbbells individually or even in pairs and with one dumbbell in each hand.Some of the best exercise that involves weights can be done with the help of dumbbells. It consists of a steel frame that is mostly 3 meters of width and has a weight stack at the end.
It's important to understand that a well balanced diet, that's conducive to building muscle is always the best choice.
This is very important because you need to understand what it is your putting into your body and why. If you supply your body with the optimum amount of protein, you ensure optimal growth, it's as simple as that.
If you weight 145 pounds, your daily protein intake should be anywhere from 102 grams to 189 grams of protein per day.
If you want to keep going hard, you are going to have to keep the fuel tanks filled with top notch fuel.
As active weight trainers looking to build lean hard muscle mass, we never, ever want this. The most effective vehicles are are fast acting carbodyrates sources such as simple carbs and fast acting protein sources such as whey isolate. Despite what we all hear, fat is not the enemy - It's the way that fats have been used that makes it our enemy. If you have a super high metabolism, you may need an additional 500 to 1,000 calories per day.
Here is a sample menu for a person who weighs 145 pounds and wants to gain additional weight and muscle. If you can be consistent with your diet, I can gaurantee you that you will build muscle, and lots of it. Secondly, we're going to calculate a sample diet and meal plan that shows you how much calories, protein, carbohydrates, and fats you need in order to grow. Fats coming from natural sources are the ones you should be consuming EI: polyunstaturated fats and monounsaturated fats.
Remember to monitor your diet on a regular basis and keep your body composition in check at all times. Think of it as this - Follow a consistent diet and you'll get consistent results - Follow an inconsistent diet and you'll get inconsistent results. Some of the popular exercises that involve usage of barbells are chest press, military press and even squats.
If you are having this machine in your home, you can build good arms.Triceps pull downs is the best exercise that you can do with cable machine, you can have rope or straight bar as handle to weights for building good triceps.
If you have a super high metabolism, you may need an extra 500 to 1,000 calories per day more.



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Comments »

  1. Author: Legioner, 31.03.2014 at 11:55:12

    Protect your ticker: Eat medium.
  2. Author: Britni, 31.03.2014 at 13:48:30

    Believer, now I panic when (fish, rice.