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Lifting Iron Breaks Your Muscles And The Foods You Eat Build Them.
Building your muscles requires a bit more than just lifting weights. And if you’re also among people who just focus on this particular element then we have bad news for you.
The truth needs to be told…you aren’t going to put any gains. Not any time sooner or later.
This is because you’re missing one key element of building your dream physique. A diet plan for muscle gain is a must-have if you want to hit the bull’s eye.
Regardless of your goals, be it getting stronger muscles, putting on muscle mass, or losing some extra pounds, they are crucial.
But wait…here’s the catch. You can’t just eat anything and hope that it will assist in building new muscle mass.
So, what diet is needed to build muscle?
If you’re also unsure of Best Diet Tips for Muscle Gains, don’t stress. Keep on reading to find out.
What to Add to a Diet for Muscle Gains?
We all have a daily diet that we follow to fuel our bodies. But for building muscles, some things need to be added and removed.
Foremost, have a look at what meal plan to gain muscle Reddit has to say.
#1. Add a Lot of Proteins
For building muscles, keep your protein intake roughly between 0.7 to 1.2 grams of protein per pound body weight.
Proteins are one of the most essential micronutrients needed for bodybuilding. And getting enough of them should be your top priority.
This is because they are made up of amino acids and are needed by the body to build and repair muscle mass.
You might be surprised to know that our body needs 20 different amino acids for regular functioning and growth. And out of those 20, nine amino acids are essential.
Meaning that you have to consume them via diet.
Some of the best foods that you must include in your high-protein diet plan for muscle gain are:
- Poultry
- Eggs
- Fish
- Beef
- Dairy
- Soy
- Quinoa
- Buckwheat
Apart from these, you can also add nuts, seeds, grains, and beans.
#2. Fats
For building muscles, keep your daily fat intake between 0.2 to 0.7 g/pound/day.
Consuming fats doesn’t benefit muscle-building directly. But that doesn’t mean you can completely ignore it.
They serve other uses to your body.
Your body needs fat to keep a check on your hormonal level and immune system.
Careful here…don’t go with saturated fats. They are bad for your overall health in a long run. Furthermore, numerous studies also suggest that consuming saturated fats increases the risk of cardiovascular diseases.
On the contrary, consuming unsaturated fats (liquid at room temperature) further benefits your overall health. For instance, it improves cholesterol levels, reduces inflammation, stabilises heart rhythms, and benefits go on.
Some of the best unsaturated food sources includes:
- Olive oil
- Avocados
- Greek Yogurt
- Fish
- Whole eggs
- Ghee
- Flaxseed
Along with that, you can also include nuts and seeds like almonds, pecans, pumpkin, and sesame seeds.
#3. Don’t Miss Out on Carbs
The ideal carbs intake for building muscle mass is about 2-3 grams of carbs per pound of body weight.
How can you formulate a diet plan to make a muscular body without carbs?
Ask any trainer about the benefits of carbs for bodybuilding and listen. They can go on and on and on…
This is because carbs are an essential part of a bodybuilding diet. They help to fuel your body during your toughest workout session. Without them, it can be a hard time for you to go through.
Moreover, the pros in the game also recommend intaking carbohydrates before (at least 40 to 60 minutes) and after your session.
This is because taking carbs before your workout helps to fuel your workout. On the other hand, carbs after a workout help to replenish energy stores.
Some of the best carbs sources include:
- Quinoa
- Buckwheat
- Sweet potatoes
- Winter squash
- Whole wheat bread
- Oats
- Legumes
#4. Add Essential Micro Vitamins and Minerals
We have already talked about what a healthy diet that supports muscle growth should contain. But there is still one area that most people tend to overlook.
It’s the essential micro vitamins and minerals.
Vitamins and minerals like A, D, C, E, B6, and B12 and Calcium, Magnesium, Iron, and Potassium are important if you’re looking to jack up.
You can either fulfill their requirements via your daily diet or can also take help from a multivitamin supplement.
Apart from these 4 essential diet tips that are certain other things that you need to consider.
Those include:
- Don’t skip breakfast.
- Drink enough water.
- Include fruits and veggies in your diet.
These were some of the Best Diet Tips for Muscle Gains. Do follow it for achieving gains and improved recovery.
Wait…there is another thing that you can do to further boost your gains.
It’s by taking help from a natural bodybuilding supplement.
But since there are like new releases every other month, it’s hard to choose that actually works.
Don’t stress.
For your help, in the upcoming section, we have talked about a natural bodybuilding supplement that is legal, works best, and most importantly, it is free from any serious side effects.
D-Bal- The Legal Dianabol Alternative
There was a day when a supplement called Dianabol was quite popular. Seeing its jaw-dropping before and after results, people were going crazy about it.
However, there was a downside with it…SERIOUS SIDE EFFECTS.
This forced the FDA to ban it from the entire market.
But now, Crazy Bulk, a reputed natural bodybuilding supplement manufacturing company came up with a product called D-Bal.
It’s a powerful formula that mimics all the positive side of Dianabol without causing any side effects.
The astonishing part is that D-Bal before and after results are storming the internet worldwide.
Here is what you will get upon starting with it.
- Increased Muscle Gains
- Reduced Muscle Soreness
- Increased Strength
- Reduced Body Fat
And last but not the least, it also boosts free testosterone levels.
Now, before concluding, let’s have a look at one of the most asked questions from beginners.
How Do You Know How Much to Eat?
There’s a basic thumb rule in bodybuilding. If you want to build muscle mass and gain some extra pounds, be on a calorie-surplus diet.
Talking about exact figures, well, it varies from person to person.
Here’s how you can calculate your daily calories.
For Women,
BMR: 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years)
For Men,
BMR: 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years)
Now, increase your daily calories by 5 to 15% to promote muscles growth.
Note: This value might not work for all and can vary from person to person. If you’re targeting bulking, then you have to add extra. On the contrary, if you’re aiming for lean muscle mass, chances are you have even cut more calories down. We highly recommend you consult a qualified dietitian and training coach who help you to map a workout program and calories needed to achieve your goals.
Or instead, you can take a bit more scientific approach. Getting a metabolic test done. But it’s not that convenient and comes at a premium price.
A Word From BigBulking
Bodybuilding is not as hard as you have heard of, only if you do it right. With a combination of the right nutrients or say diet along with an effective workout program, it’s achievable.
For this, we recommend you consulting to a qualified professional who can guide you throughout the journey.
Johannes Lukas is a body building freak and believes in building strong muscles by adopting special exercises for his body party and simultaneously using herbal body building products to maintain his ideal body shape. Winner of many body building events, he promotes using bodybuilding supplements that helped him to become a macho stud-like personality. Also, he believes in healthy eating and loves to cook for himself, as many healthy dishes as he can. He enjoys his free time and inspires others to get a body shape loved by everyone.
