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.
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.
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.
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. Consume around 1.5g protein per pound of body weight.
2. 1.5 grams of carbohydrates per lb of your current body weight.
3. Aim to eat about 0.5 grams of fat per lb of your 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.
What you do in the gym only plays a small role in the physique you are trying to build. Learning how to build muscle in the kitchen is really as important as perfecting your lifts and smashing a brand new personal best lift in the squat rack.
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.
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.
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. Consume around 1.5g protein per pound of body weight.
2. 1.5 grams of carbohydrates per lb of your current body weight.
3. Aim to eat about 0.5 grams of fat per lb of your 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.
What you do in the gym only plays a small role in the physique you are trying to build. Learning how to build muscle in the kitchen is really as important as perfecting your lifts and smashing a brand new personal best lift in the squat rack.
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Further tips: You can see the exact strategy teaching you how to deadlift as well as easy but proven tips discussing how to build muscle straight from Russ Howe PTI, the UK's most watched source of personal training information online.
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