When it comes to building muscle what you eat is just as important as when you eat it.
Remember in order to build muscle FAST you need to consume extra calories FAST.
Since it takes 3500 EXTRA calories to gain 1lb of new muscle mass your goal should be consuming 3500 EXTRA as fast as possible.
So think about it, If you can consume 500 extra calories a day that's 3500 calories in 1 week , it's simple math.
But the real goal is to consume these extra calories without the excess fat gain. Believe it or not, but since fat gain goes hand in hand with building muscle.
Why?
it's pretty simple, In order to build muscle you need to consume excess calories, well that's the same environment fat gains thrive in.
So to help you pack on the most muscle but the least amount of fat, here's a run down of what you should eat and when you should eat it to get the best results possible.
Sample Muscle Building Diet Breakdown
Meal 1: Breakfast [7am] For Jimmy breakfast is typically his largest meal of the day and it might be your largest meal of the day as well.
So for this meal you’re going to have a high amount of protein, you’re going to really need your simply sugars to get your body going for the day, you’re also going to need to your complex sugars to keep it going. And that’s basically it for your breakfast.
Meal 2: Post Workout [9:30am] This “meal” is just going to be a workout shake. This is when you definitely want to take Whey Protein, because it hits your muscles faster than any other type of protein. (This’ll be discussed more in the supplements section)
Meal 3: 1hr after your workout [12pm] For this meal you’re going to want to load up on your complex carbs at this time, again a good amount of protein and also a good amount of fatty acids, this should be a pretty well balanced meal, this is typically my largest meal of the day.
Meal 4: Weight Gainer shake[2:30pm] This is an ideal time to be consuming your weight gainer shake (if you choose to use one) because it’s in the middle of the day while you’re still active which means less calories that turn into fat.
If you don’t want to use a weight gainer for this meal, then you should look to consume another well balanced meal high in complex carbs, protein and Essential Fatty Acids.
Meal 5: Cutting the carbs [5pm] For Meal 5, you want to start cutting your carbs a little bit.
Because even though we’re not on a cutting diet [trying to lose body fat] personally I don’t like to be ingesting a lot of carbs during the evening hours because I’m primarily just sitting around not doing much, which can lead to unnecessary fat gains if you ingest too many carbs during this time.
This is probably the last meal where you have a good amount of carbs.
Meal 6: Large snack without the carbs [7pm] This can be something like a salad, a steak, maybe some All Natural Organic Peanut butter [not the Jif’s and Skippy’s] the real stuff.
This meal should primarily consist of protein and EFA’s.
Meal 7: 45 min before bed [9pm] This meal could be something like a casein protein shake.
Why casein?
Because casein protein is kind of like soy protein, in essence it’s a slow digesting protein. And what that does, is it prevents your body from eating away at itself while you’re sleeping and without nutrients for the next 8 hours while you’re resting.
I hope this quick muscle building diet breakdown helps you because nutrition is very very very important.
And when you know how to consume massive amounts of calories without all the excess fat gains will be able to build a lot of pure lean muscle mass and ultimately change your physique that much quicker.
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Train hard,
Rich
