Do you neglect your diet? Are you one of the many gym users guilty of eating junk food under the guise of trying to bulk up? Today you'll learn how to build muscle the right way with a solid diet and why it's just as important as learning how to deadlift or squat.
The worst mistake you can make in your quest to pack on lean size is to restrict your ambitions to the gym alone.
But even though it makes sense to watch what you eat, many men fall into the deadly trap of presuming they can gorge on whatever food they like then justify it by claiming they are trying to bulk up. A dirty bulk results in dirty weight being added.
The fact is your diet represents the toughest challenge to your fitness goals. After a while, even the most gruelling of training programs becomes fun. It becomes a challenge you'll enjoy. The diet part, however, remains a constant test to most people.
Many people simply neglect their diet because they just don't know where to start with it all. They get lost in the mountains of different opinions on what you should eat, what you should avoid, what you need and what you don't need.
A good way to get on top of things initially is to stick to the latest, science backed data. This simple three step formula will help you get on the right track:
1. 1.5 grams of protein per lb of your current body weight.
2. Aim to eat about 2 grams of carbohydrates per lb of your weight
3. Consume around 0.5g fat per pound of body weight.
Obviously, one size does not fit all here. You have the freedom to experiment with the formula and find a balance that works best for you, but these steps will at least serve the purpose of getting you on to the correct path.
In a shocking twist to what you may expect, most men do not actually eat enough protein to build muscle. That may sound very strange, given that every man and his dog seems to buy the latest whey protein drinks. But apart from those drinks, they often don't eat any other sources of lean protein.
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.
Of the three nutrients, though, carbohydrates are your secret weapon. They hold the key. Too few and you will start to drop weight, too many and you will begin adding body fat. That's the reason you should start with around 2g per pound of your body weight, before increasing or decreasing your intake depending upon your individual results in the first two 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.
The worst mistake you can make in your quest to pack on lean size is to restrict your ambitions to the gym alone.
But even though it makes sense to watch what you eat, many men fall into the deadly trap of presuming they can gorge on whatever food they like then justify it by claiming they are trying to bulk up. A dirty bulk results in dirty weight being added.
The fact is your diet represents the toughest challenge to your fitness goals. After a while, even the most gruelling of training programs becomes fun. It becomes a challenge you'll enjoy. The diet part, however, remains a constant test to most people.
Many people simply neglect their diet because they just don't know where to start with it all. They get lost in the mountains of different opinions on what you should eat, what you should avoid, what you need and what you don't need.
A good way to get on top of things initially is to stick to the latest, science backed data. This simple three step formula will help you get on the right track:
1. 1.5 grams of protein per lb of your current body weight.
2. Aim to eat about 2 grams of carbohydrates per lb of your weight
3. Consume around 0.5g fat per pound of body weight.
Obviously, one size does not fit all here. You have the freedom to experiment with the formula and find a balance that works best for you, but these steps will at least serve the purpose of getting you on to the correct path.
In a shocking twist to what you may expect, most men do not actually eat enough protein to build muscle. That may sound very strange, given that every man and his dog seems to buy the latest whey protein drinks. But apart from those drinks, they often don't eat any other sources of lean protein.
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.
Of the three nutrients, though, carbohydrates are your secret weapon. They hold the key. Too few and you will start to drop weight, too many and you will begin adding body fat. That's the reason you should start with around 2g per pound of your body weight, before increasing or decreasing your intake depending upon your individual results in the first two 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.
About the Author:
Next step: You can see the exact strategy demonstrating how to deadlift as well as crucial, simple 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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