How To Manage A Muscle Mass Diet
By Sean Nalewanyj
||Sean Nalewanyj is a natural bodybuilding expert and best-selling fitness author committed to providing effective, research-based advice for building muscle, burning fat and gaining strength. Sean is the creator of the "No Fail System" bodybuilding program and president of EliteImpact Labs.
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There are numerous weight training enthusiasts who lift weights for hours and hours without gaining muscle mass or strength.
What are they doing wrong? Do they need to stay at the gym even longer, or can they enhance their gains with one of the "breakthrough" supplements that promise to increase your muscle mass like you never imagined?
The answer to all these questions is no.
Most people ignore an important part of muscle building, and that is their muscle mass diet. The work you do in the gym only makes up about half of the muscle building process. The other half is determined by your muscle mass diet.
As you weight train, your muscle mass diet is just as vital to your muscle gains as your actual workout regimen. You must consume 5 to 7 balanced meals of protein, carbs, and unsaturated fats daily.
This is not a simple task. This means you need to eat about every three meals, and all of the meals must contain all of the nutrients that are essential for the muscle mass diet. Each meal must be composed of the right amounts of proteins, carbs, and fat.
Optimally, a good muscle mass diet should have 35-45 percent protein, 40-50 percent carbs, with fat making up the remainder. This requires a deal of planning and preparation, but it will benefit you tremendously. Keep in mind that without a good muscle mass diet, your muscular gains will not match the amount of time and effort you expend at the gym.
Schedule your muscle mass diet so that you consume the first meal within 45 minutes of awakening. This first meal of your muscle mass diet is the most vital. Your following meals should also be scheduled to occur within 3 hours of succession of each other.
Also keep in mind that your meals before and after your workout are important parts of your muscle mass diet. If you do not eat the right foods before your exercise, you will fail to have enough energy to complete your routine with maximum intensity.
If you neglect your post-workout meal, you are starving your body of the essential nutrients that it needs to repair muscle fibers that are damaged by exercising.
When we refer to a muscle mass diet of 5 to 7 daily meals, it does not mean that it is okay to eat any junk food that is nearby. Actually, even though the meals of your muscle mass diet will be small in size, they will contain all of the essential nutrients that are needed to enhance your muscle growth.
Meal replacement packets and protein shakes are an essential component of any muscle mass diet. They are an easy way of providing your muscles with a sufficient supply of protein to fuel gains in muscle mass and strength. You can also get protein from foods such as lean meat, skinless chicken and turkey, and oily fish such as salmon and halibut.
A muscle mass diet must also supply quality carbs from sources such as starchy vegetables (such as potatoes or yams), whole grain breads, and cereal, fresh fruit, and low-fat dairy products.
Fat sources should also be included in the muscle mass diet. Stay with unsaturated fats; those which are typically liquified at room temperature. You can locate them in cold water fish, nuts, seeds, and healthy oils. Avoid too many saturated fats, which are usually solidified at room temperature and should be excluded from a muscle mass diet.
A well-designed muscle mass diet is a major aspect of getting the physique you want. You must include all three macronutrients (protein, carbs, fats) in amounts that support muscle growth and maintenance. You should eat often enough to maintain a high metabolic rate that will keep your muscles in an anabolic state.
To read more about how to design a good muscle mass diet, check out the link below…
To get your complete, fully structured muscle building program that will help you build a ripped, muscular new body in as little as 12 weeks, click below to watch this free video presentation...