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Conventional wisdom says that in order to gain weight, muscle or otherwise, you will need to consume more calories than you burn. This is a scientific fact. Trying to figure out exactly how many more calories to consume is where it begins to get fuzzy. There is a very fine line when it comes to structuring your diet to gain muscle mass. If you cross it you will not only gain muscle mass, but an appreciable amount of body fat as well. I would recommend adjusting your caloric intake gradually. A good place to start would be to add an extra 500 calories per day to your diet. Try this for a week. Then, get on a scale and measure the results. It's also important to have your body fat measured periodically to ensure that your weight gains are due primarily to muscle gain. If at the end of the one week period, you have not gained any weight, adjust your caloric intake by an additional 500 calories per day. Continue in this fashion until you begin to see the results you are after. Focus Your Diet To Gain Muscle
MassOk, so you know how many calories
you need to be consuming. You're clear on how to adjust your calories as needed and measure your results. But
something is amiss.
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Do You Know... The 5 Secrets To Building More
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Certain types of fatty acids (omega 3's and omega 6's) when consumed properly, can not only increase your calories, but they have been scientifically proven to:
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As you can see, these are some pretty great side effects!
I recommend consuming between 40 and 60 grams of “healthy” fat per day. Spread over 6 meals, this would break down to approximately 7 to 10 grams of fat per meal.
This should be enough to ensure that you will be able to get the benefits that dietary fats have to offer, without consuming the excess of calories often associated with fat consumption.
Eat as much as you can. You can never get too much! Is often the advice given when it comes to protein.
Protein is primarily responsible for cell growth and repair, muscle growth, and as a last resort, an energy source for the body. To drive home the significance of protein, when you lift weights, you are tearing your muscle cells apart.
When your body begins to regenerate and repair all of those damaged muscle cells, it will need ample amounts of protein. If you do not consume enough protein, then your body will not regenerate and repair itself.
If this critical step in the muscle building process is limited by inadequate protein consumption, then you simply will not gain muscle mass!
Although, it is important for people wanting to gain muscle mass to consume enough protein, it is simply not necessary to consume absurd amounts.
The American College of Sports Medicine suggests that it may be prudent for strength training athletes to consume between 0.72 - 0.77 grams of protein per lb of bodyweight.
This stands in stark contrast to the 2 - 3 grams of protein per lb of bodyweight recommended by many bodybuilders. If your goals are to build muscle, it is important to consume a approximately 1 gram of protein per lb of bodyweight.
Now, if you’re doing the calculations, you are going to consume between 40-70 grams of “healthy” fat. This would account for between 360 and 630 of your daily calories.
Next we factor in the protein, at a minimum of 1 to 1.5 grams per lb of bodyweight. This would account for nearly 1200 calories for a 200lb man.
This brings us to a total of roughly 1830 calories. Supposing our target caloric intake for the day was 3600, we would need to consume approximately 443 grams of carbohydrate to round out our diet.
Your complete per meal break-down would look something like this:
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Calories |
Protein |
Carbohydrate |
Fat |
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604 |
50 grams |
74 grams |
12 grams |
Hopefully this article has shed some light on how to focus your diet to gain muscle mass. Apply these diet tips and begin packing on lean muscle mass in no time at all!
If you're completely confused about creating your ideal diet to gain muscle mass, invest $47 in Will Brinks Bodybuilding Revealed. This is by far one of the easier to understand and more in-depth bodybuilding nutrition programs available today.
Not only does this program contain a full bodybuilding nutrition blueprint and weight training routine, but it also includes eye-opening supplement reviews and a bunch of handy pre-made bodybuilding diets to help you gain muscle mass starting today!
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