For Serious Muscle Growth 7 Keys Eat Big Clean and Often
How do you get serious muscle growth? Eat Big. To build muscle the saying goes: To Get Big Eat Big. Serious amounts of nutrient dense whole foods will get those muscles growing. To build muscle obviously you need to gain weight. To do this you need to up the amount of quality food you eat.
If you're workouts are centered around muscle building compound exercises and you are drug free you won't be able to gain weight or build muscle if you're not eating enough to promote muscle building.
It is fact you won't build muscle or gain weight if your nutrition is lacking. However, there is a big difference in getting bigger and getting more muscular. We're talking about muscle building not gaining fat.
Why is it when training to build muscle and gain weight guys look to the 'see food diet' "Everything You Put In Your Mouth Counts."
Guys who justify eating too much junk food to gain weight and accept an excessive amount of fat gain in hope to build muscle. To be big you must eat big Yes but you don't have to put on excessive amounts of fat while training to build muscle.
That Isn't How Serious Muscle Building Works
Your body has a limited capacity to build muscle. Unfortunately it does not have a limited capacity to gain fat.
Everyone has a different capabilities to build muscle, based on how much protein your body can synthesize, your Testosterone levels, your Testosterone to cortisol levels, your insulin sensitivity, your genetic muscle fiber make up and more.
1. Go Back For Seconds And Thirds.
Just starting out? Ease into this. Turn one chicken breast into two. Down a second slice of bread instead of just one. Grab another fistful of nuts. Drop in two scoops of protein powder. Your body will adapt and start to build muscle and gain weight.
2. Live To Eat
Sure, you know that you must eat every 2-3 hours, but do you? It needs to become a habit. Having a job and other responsibilities is no excuse for missing meals there are ways to do it.
Plan your muscle building meals ahead of time and there are many meals that can be cooked ahead of time, just warm it up when your ready.
Have your first meal within 15-30 minutes of waking up. This first meal of the day should always consist of REAL food of quality nutrients.
3. Never Train Hungry.
How many times have you got up, had a protein shake and then went to train? Or maybe you had a long afternoon and missed a few meals and then attempted a workout?
This should be common sense and I know with work, school, kids whatever it can be hard. Tough. If you want to build muscle you must train heavy and hard. Trying to get an intense muscle building workout done on an empty stomach never works.
To build muscle try to have a minimum of 1-2 muscle building meals in you(I'm talking whole food not protein drinks) before you hit the iron.
4. Eat Nutrient Dense Foods.
Focus on caloric-rich foods loaded with nutrients to gain weight. Avoid foods with empty calories. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Eat a high calorie meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber.
Muscle Building Food Choices:
Carbohydrates - Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.
Proteins - Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon.
Fats - Olive oil, flax oil, avocados, nuts and peanut butter.
5. Drink A Carb And Protein Drink Before, During and After Your Workouts.
That's easily an extra one pound per week. Do this and you have a few extra hundred calories per day. Only use this technique if you are weight training at a very high intensity.
6. To Build Serious Muscle Push Past The Limit
How can you eat that much food? You'll adapt to it and your body will require more food as you gain muscle and your metabolism increases. If you are not eating, then you are not building muscle, and if you are not building muscle then you are staying the same. So which do you want? Are you truly committed to build serious muscle? You Must "Eat Big To Get Big."
Why is it when I get into talking about muscle building or fat burning with someone (which happens everyday) diet and healthy eating is not the main topic? Everybody wants my ideas on what exercises and workouts to do but it is rarely about nutrition. As I said in the article and you really need to engrave this in your head " Everything You Put In Your Mouth Counts ". Does this mean never eating your favorite junk food (mine's peanut M&M's) ever again? NO. But until you have that solid base of healthy eating Yes you will have to cut it way back. Also engrave this one " You Can't Out Train A Lousy Diet " I hate to be the bearer of bad news but it's true.
Talk to you soon Joe Gagliano
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