There are few skills in the gym more valuable than learning how to deadlift with proper form. However, if you truly want to discover how to build muscle you need to learn how to supplement your hard training with a good muscle building diet.
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.
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.
If you are one of the individuals who totally neglects their diet altogether and then hopes to trick their body into giving huge results, you need to change your mentality before you will be able to get any significant results. However, if you are one of the many individuals who actually wants to know how to do this the right way, but can't seem to get started with it, then you're in luck.
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. Consume around 1.5g protein per pound of body weight.
2. Consume around 2g carbohydrates per pound of body weight
3. 0.5 grams of fat per lb of your current 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.
You may be somewhat surprised to hear this, but the main nutrient which most people are lacking is protein. Sure, most guys purchase a whey protein supplement these days but the majority are doing it just because society tells them they need one. For many, this is the only protein they intake on a daily basis and it is simply not enough to build lean size.
Another area of misunderstanding is fat intake. Just because it's called fat, doesn't mean you will get fat from eating it. A tank is a military vehicle as well as an item of clothing - fat refers to both food and body fat. They are totally different things and shouldn't be confused together.
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.
If you want to learn how to build muscle via your diet, the three key factors we have explained today will put you in the right direction. Take some time to experiment with the formula above and find something that works for you, but take heart in the fact that you are already light years ahead of many others in the fitness community who are still making the old mistake of training hard but neglecting what they eat.
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.
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.
If you are one of the individuals who totally neglects their diet altogether and then hopes to trick their body into giving huge results, you need to change your mentality before you will be able to get any significant results. However, if you are one of the many individuals who actually wants to know how to do this the right way, but can't seem to get started with it, then you're in luck.
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. Consume around 1.5g protein per pound of body weight.
2. Consume around 2g carbohydrates per pound of body weight
3. 0.5 grams of fat per lb of your current 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.
You may be somewhat surprised to hear this, but the main nutrient which most people are lacking is protein. Sure, most guys purchase a whey protein supplement these days but the majority are doing it just because society tells them they need one. For many, this is the only protein they intake on a daily basis and it is simply not enough to build lean size.
Another area of misunderstanding is fat intake. Just because it's called fat, doesn't mean you will get fat from eating it. A tank is a military vehicle as well as an item of clothing - fat refers to both food and body fat. They are totally different things and shouldn't be confused together.
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.
If you want to learn how to build muscle via your diet, the three key factors we have explained today will put you in the right direction. Take some time to experiment with the formula above and find something that works for you, but take heart in the fact that you are already light years ahead of many others in the fitness community who are still making the old mistake of training hard but neglecting what they eat.
About the Author:
Get more: You can see the exact strategy demonstrating how to deadlift alongside easy but proven tips discussing how to build muscle straight from Russ Howe PTI, the most sought after personal trainer in the UK and on Youtube.
via The Important Muscle Building Role Played By Your Diet
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