Nutritional Diet Tips For Gained Muscle

Nutritional Diet Tips For Gained Muscle

Nutritional Diet Tips For Gained Muscle

Your muscles grow on calories 20-22 per pound of body weight to be exact.An 180-pound man will have the challenge of consuming 3960 calories per day.

Unfortunately, not all calories are created equal, which means 3960 calories of chicken wings, bagels and sausages will have a huge difference on how you look naked versus 3960 calories of lean beef, oatmeal, and egg whites.

Protein Portions Gone Wild

You’ll notice in the sample muscle building diet plan that you’re consuming 2 grams of protein per pound of body weigh (360 grams for the 180-pound bodybuilder), which is probably double your normal protein intake.

Why are you consuming so much protein?

The main reason is to recover and regenerate the muscle tissue you break down while training and to ensure you don’t lose any muscle during your intense workouts.

This amount of protein will switch on the “muscle-growing” switch inside your body and ensure you plenty of amino acids to support your growth to new levels.

Don’t Take Away My Carbs

If you want to gain ten pounds of muscle in 4-weeks, your protein intake needs to be matched by your carbohydrate intake.  Carbs will keep your muscle full and large and ensure you have enough energy to meet your weight training programs demands.  So the 180-pound bodybuilder will strive for 360 grams of carbs each day.  As you can imagine, this is a much easier task then consuming 360 grams of protein.

Get Full On Fat

(Chest and Biceps)

1) 5 Min Treadmill Warm-up – jumping jacks, other exercises to get the body warmed up.

2) Bench Press – 1 warm-up set, 3 sets – 10 reps, 8 reps, 6 reps – increasing weight by 10 lbs each time.  Aim for exhaustion on each set.

Superset the Bench Press with pushups (3 sets of 10 reps) on an exercise ball – up and down slowly (works your stabilizer muscles)

3) Barbell bicep curl – 1 warm up set, 3 sets (10, 8, 6) – increasing weight

Superset with Dumbell hammer curls standing on one leg (3 sets of 10 reps, light weight) – again, for stability.

4) Incline Bench – Dumbell Press (3 sets, 10, 10, to exhaustion) – same weight for the first 2 sets, 80% weight on the third set, go until you can’t do anymore.

Superset Incline Bench dumbells press with dumbells flys on an exercise ball.

5) Incline Dumbell Bicep Curl 3 Sets (12, 10, 8 )

Superset with one legged rope curl (3 sets of 10)

6) Core Exercises (v-sit ups, superman extensions, side planks, etc.) and STRETCH, especially the two muscle groups you just worked out…they’re all broken down and contracted…stretching them out will allow them to breathe, and get started more quickly on the road to recovery (and increased size).

Surf, Run, REST

Back and Triceps

1) 5 Min Treadmill Warm Up

2) Deadlift – 1 warm-up set, 3 sets of 12, 10, 8 reps

3) Close grip bench press – 1 warm-up set, 3 sets of 10, 8, 6 reps

Superset with Dumbell skull crushers on an exercise ball

4) Wide grip Pull-ups (overhand grip – palms facing away)

7) Rope pulley triceps pull downs 3 sets, 1 leg (10, 10, 10)

Stretch and Core Exercises

Friday- Surf, Run, RELAX

So there you have it.  This is the routine I followed religiously for 30 straight days, and I put on 18 lbs.  It's not for the inexperienced, and I had a spotter at ALL times.  Having somebody spot you, allowing you to safely work each muscle to exhaustion will create the most size gain.  My bench press increased by 30 lbs, my squat by 50lbs, and my deadlift by 30lbs.

Looking back, it was a typical bodybuilder-style workout, and due to the volume of calories I was consuming, it’s no surprise I put on all of this weight.  These days, I eat much cleaner, train much simpler, and still have success.

Breakfast 1

2 slices of whole wheat bread with 2 tbsp of raspberry jam

1 scoop of Iso-Smooth Protein Powder

Breakfast 2

3 eggs + 3 egg whites plus veggies (omelet)

2 cups of oatmeal (cooked)

Mid-Morning Snack

2 scoops of Iso-Smooth Protein Powder

2 slices of whole wheat bread

1 tbsp of natural peanut butter

1 tbsp of strawberry jam

Lunch

1 large whole wheat bagel

1 tbsp of mustard

6 oz of your favorite deli meat (chicken or turkey is best)

2 cups of mixed greens salad

1/2 avocado (mixed into salad)

1 tbsp. of balsamic vinegar and 1 tbsp. olive oil

Pre Workout Meal

1 scoop of Iso-Smooth Protein Powder

5 chocolate/caramel rice cakes

Post Workout Meal

2 scoops of Iso-Smooth Protein Powder

1 large banana

Dinner

8 oz of fish or sirloin steak

1 large baked potato

1 full head of steamed broccoli

2 cups of mixed greens

1 tbsp of balsamic vinegar and 1 tbsp of olive oil

Pre Bed Time Snack

1 cup of cottage cheese

1 cup of mixed berries

1 cup of mixed nuts on top

Diet

I am a picky eater.  I don’t like eggs. I don’t like fish.  This means my options for protein are severely limited, as these two sources are the best in the business.  Because protein is the building block of muscle gain, it is an absolute necessity.  I knew  I needed to eat at least 30 grams of protein every 3 hours.  I ate 6 times a day, so I had at least 180 grams of protein every day.  Yeah, this is a lot of protein.  It works.

6:00 AM (Meal 1)

Two cups of 1% Milk (200 calories, 24g carbs, 16g of protein)

4 Scoops of Muscle Milk Collegiate Edition ( 580 calories per serving, 40g of protein, 89 grams of carbs…it’s not the best thing for you, however, when you need INSANE amounts of calories very quickly and cheaply, you have to do what you can)

9:00 AM (Meal 2)

Met-RX Big 100 Colossal Bar – Super Cookie Crunch (420 calories, 32 grams of protein, 43 grams of carbs. It’s the calories, protein, and carbs that I needed).  Working my job didn’t give me access to a kitchen, and I couldn’t take lengthy breaks, so I had to find ways to eat a lot of calories quickly and easily.

12:00 PM (Meal 3)

Spaghetti and Meat Sauce (Angel Hair Pasta, Prego Sauce, A LOT of Ground Beef – calories, protein, carbs…sensing a trend here?)

3:00 PM (Meal 4)

Two peanut butter sandwiches on wheat bread (decent amount of calories and carbs, 20 grams of protein)

4:30 PM -Workout, Surf, or Relax, depending on the day

6:00 PM (Meal 5)

Two cups of 1% Milk

4 Scoops of Muscle Milk Collegiate Edition ( 580 calories per serving, 40g of protein, 89 grams of carbs) Tons of carbs and protein again, IMMEDIATELY following my workout. This is when you need it the most…your muscles are destroyed, and they need to be rebuilt.Your body is tired, it needs to be refueled.  The carbs will refuel the body, the protein will rebuild the muscles. Everybody is happy!

9:00 PM (Meal 6)

Two 90% lean ground beef hamburgers cooked on the George Foreman Grill, and a BIG glass of milk.  Protein and carbs before bed.  When you sleep, your body isn’t expending energy so it can use those nutrients to just build muscle.  Note, if you eat like I did, and don’t work out, you WILL get fat.  When you constantly exercise, your body will need all the nutrients it can get to get bigger and stronger.

As you can see, I drink a LOT of whole milk.

I’d say the most important meals are Breakfast (you spent all night using the previous night’s meal to rebuild muscle breakfast will get the body started on the same path.  Plus, at this point you won’t have eaten for 7 hours), the post-workout meal (this is when your muscles are broke down and desperate for nutrients), and right before bed (when you sleep, it’s prime muscle building time!)

Fat is not as critical during a muscle building diet plan but a certain amount is required to support testosterone levels.  Shop for only healthy fats like mixed nuts, coconut oil, olive oil, and avocado.  Not only do these foots boost testosterone production but they protein your joints and balance your hormones.