The Best Muscle Building Diet Plan To Build Muscle Fast & For FREEIf you’re reading this, it means your primary goal is building muscle. I don’t care if you want to build 5lbs of muscle or 5. I don’t care if you’re male or female, young or old. If you want to know how to build muscle as effectively as possible, and put together the absolute best diet plan to make it happen. For women, it’s 1. The ideal caloric surplus will cause you to gain weight at the ideal rate. For men, that ideal weight gain rate is about 0. For women, it’s about 0. Weigh yourself at least once per week first thing in the morning on an empty stomach and keep track of your weight (or, weigh in every morning and take the weekly average). If it’s increasing at the ideal rate, you’re perfect. If it isn’t, adjust your daily calorie intake up or down until it is. Protein. The ideal daily protein intake for men with the primary goal of building muscle is 0. For women with the primary goal of building muscle, it’s 0. This protein intake should typically come mostly from high quality whole food sources (chicken, meat, fish, etc.) and if needed or preferred, protein powder. Fat. The ideal daily fat intake is between 2. This fat intake should primarily come from monounsaturated and polyunsaturated sources (nuts, olive oil, fish/fish oil, etc.). Saturated fat should account for no more than 1/3 of your total fat intake, and trans fat should be avoided completely. Nutrition The 15 Best Fat-Burning Foods Stock your fridge and pantry with these fat-burning essentials. If you’ve tried them before you’ll likely agree Brazil nuts have a rich, creamy flavor. Add the nut, chopped, to oatmeal with some fruit and honey, pop. But not if that poundage comes from muscle loss. Unfortunately, a lot of the time, when people lose weight, they wind up with a. Learn how to gain weight and build muscle mass fast. Proven step by step muscle building diet. 14 Responses to “Lose weight AND build muscle?” Kate Says: March 8th, 2007 at 10:18 am. It’s funny you wrote this post – I was just thinking this morning. Building Balanced Muscle Tone-Naturally. The Blood Type Diet offers much more than weight loss. And achieving your body's ideal weight is more than just losing fat. An added emphasis should be placed on getting a sufficient amount of your essential fatty acids, specifically omega- 3 (which is easiest to get by taking a fish oil supplement). Carbs. The ideal daily carb intake is simply whatever is left after an ideal protein and fat intake have been factored in. The majority of this carb intake should typically come from unprocessed nutrient- rich sources (rice, potatoes, vegetables, fruits, oats, whole grains, etc.). Highly refined junk should be limited to some extent. Enjoyability And Sustainability. Once you’ve set your total calorie and nutrient intake to their ideal levels, the key is putting your entire diet together in whatever way will make you most likely to stick to it consistently. Meal frequency and timing doesn’t matter (PRE/POST workout meals are the only exception). So if you’d rather eat 3 meals per day, go for it. If you’d rather eat 6 meals per day, go for it. If you’d rather eat early instead of late or late instead of early, do it. In the end, all that matters is what you eat and how much you eat. Do whatever is most enjoyable, convenient and sustainable for you. Choose foods and adjust your diet based on your own personal preferences and needs. As long as you get your calorie and nutrient totals right for the day (and get them from mostly high quality sources as opposed to processed useless junk), everything else is just a minor detail that should be put together based on what’s best and most all around preferable for you. PRE & POST Workout Nutrition. Surround your weight training workouts with meals that contain a good amount of protein and carbs. For your PRE workout meal, either consume a normal solid food meal 1- 2 hours before your workout, or consume a fast, easily digested liquid meal/shake 0- 3. For your POST workout meal, either consume a normal solid food meal or a liquid meal/shake as soon after your workout as possible (ideally within the first 3. Supplements. NO supplement is required for building muscle. However, there are some that could definitely be beneficial and help improve some aspect of the muscle building process (and your overall health) to some degree. In no specific order, the main ones are: whey protein powder (and/or casein), fish oil, a multivitamin, and creatine. A Muscle Building Workout Routine Is REQUIRED! Even though this entire guide has been about creating your diet plan, there’s something very important (and fairly obviously) that I need to tell you. If you don’t combine this diet with an intelligent workout routine that is designed specifically for building muscle, you will fail to build muscle. And the great news is. I call it: Superior Muscle Growth. Basically, if you want to build lean muscle as quickly and effectively as your body is realistically capable of making it happen, and you want to avoid gaining excess body fat while you do it, Superior Muscle Growth is the program for you. NEW from the author of Burn the Fat, Feed the Muscle: The Burn the Fat Online Body Transformation System. Natural Bodybuilder Tom Venuto reveals the Bodybuilding Diet techniques he uses to get down to 4% Body fat and gain lean muscle. The Best Muscle-Building Supplements for Ectomorphs. Written by Shane Duquette on November 11, 2012. The Muscle Building Diet Plan explains exactly how to create the ideal diet to build muscle mass fast. In my honest opinion, it’s the best thing I’ve ever written. Learn all about it right here: Superior Muscle Growth. What’s Next? Well, if you’ve ended up here as a result of following my guide to creating The Best Diet Plan, then the only remaining step is to bring this guide to its conclusion and pass along some final important information. Check out the entire guide here: The Best Diet Plan).
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