If you’re reading this post, it’s more than likely because you’re someone who has traditionally had a hard time gaining weight and building muscle mass in the past. Because of that, I’m going to cater my advice specifically to the “hard gainer” types out there who just can’t gain any traction when it comes to building up your body. The guidelines of this muscle weight gain diet are ideally suited to anyone who has never been able to gain any weight or muscle mass at all.

This means that the advice listed below is a bit more extreme than I would recommend for the typical person who just wanted to gain a few extra pounds of muscle mass. If you’re not a hard gainer and you implement this mass weight gain diet advice, it’s a sure bet that you will gain a decent amount of body fat along with your muscle mass, so be forewarned. But is should really work well for those of you out there who just can’t gain and weight or muscle mass.

Whenever I teach people how to put together an effective weight gain diet, I always start out by teaching them how to calculate their muscle mass weight gain calorie target.  This is the basis of your entire mass gain diet.  If you get this right, it becomes pretty easy to build muscle mass and gain weight, but if you get it wrong, you will not gain any weight or build any muscle mass at all.

How To Set Your Mass Weight Gain Diet Calorie Target

In a nutshell, all you need to do to get your mass weight gain diet started off on the right foot is to calculate how many calories your body needs to maintain it’s current condition and then increase this number by a reasonable amount. I like to teach hard gainers who really want to pack on some muscle mass and size to bump up their daily calorie target by an extra 500 – 1000 calories per day, and then to simply monitor their progress every few weeks and either adjust the value up or down based on the numbers (body fat % and weight).

photo credit: Magnus D

It’s important that you get yourself into the habit of tracking your progress on a regular basis in order to know whether you’re actually heading towards your goals or not. Simply “feeling” like you may have gain weight and muscle is not enough. It’s a proven fact that you will be able to improve on the things you regularly track and pay attention to and gaining weight and muscle mass is certainly no exception. That said, don’t go overboard here, taking measurements every few weeks (every week at the most) should do the trick and give a real good idea of whether or not you are making the kind of progress that you want to be making.

The Math Behind Your Mass Weight Gain Calorie Target

The first thing that you need to do in order to figure out how many calories you need to set your mass weight gain diet up for each day is to calculate your estimated Basal Metabolic Rate (BMR).  This is the number of calories that your body requires to maintain normal resting bodily function through out the day.

In order to calculate your BMR you will need to have your body fat % measured and know your current weight. Just take those numbers and plug them into the formula below.

BMR Formula

Next take your BMR and multiply it by your activity level multiplier from the table below in order to get your estimated daily expended energy value.

Now it’s time to account for the energy costs of your workouts.  This is a step in the process that many people (even very experienced trainers) forget when they put together a mass weight gain diet. But it is absolutely critical to the overall process so make sure to do it.

Simply pick the type of exercise that you regularly perform and find the associated MET value from the list below.  Then multiply the frequency of your training sessions by this met value for a total calorie value of your workout sessions. I like to teach people to calculate this value based on your total weekly estimate workouts and then divide it up evenly through the week (just divide the total calorie number by 7).

Take this number and add it to the total daily expended energy value that you calculated earlier and you have a base calorie value that should be pretty darn accurate to work with. For your mass weight gain diet daily calorie target, simply take this total daily calorie value and add somewhere between 500 and 1000 extra calories to the number.

Well, there you have it.  A step-by-step plan for setting your mass weight gain diet daily calorie target. If you’re serious about gaining muscle mass and gaining weight, then simply “run the numbers” and get your weight gain diet started off on the right foot. It’s much better be working from hard numbers rather than to be guessing when you’re trying to gain weight.

In the next post in the weight gain diet series, we’re going to take a look at exactly how to take your weight gain calorie target value and create your first daily weight gain diet menu. Basically how to take your weight gain diet from hard numbers to something that you can actually use to start building muscle mass and gaining weight right away.

Mass Weight Gain Diet is a post from: Muscle Gain Diet

More Muscle Gain Diet News:

1. Your Muscle Gaining Diet
2. Your Diet For Lean Muscle Gain
3. Diet For Building Muscle Mass: 101
4. Your Muscle Building Diet
5. Diets For Building Muscle And Burning Fat

As I’m sure you’ve already discovered the bodybuilding and fitness community is extremely opinionated about nearly every topic related to building muscle mass, but over the years no single topic has sparked a bigger debate that what type of muscle building diet is the best.

photo credit: avlxyz

From the kooky fad diets to the insane supplement laden recommendations that the supplement companies have been ramming down our throats all the way to time-tested and proven muscle mass diets, no one can seem to give a reasonable answer to which muscle mass diet actually works the best.

The Popular Muscle Mass Diets

Fortunately, over the past few years the tried and true muscle building diets that actually lead to results have been making a comeback.  I think a lot of people are starting to realize that fad diets just don’t work – at least not for long-term muscle building success!

Here’s my short list of the best muscle mass diets:

1.) The Anabolic Diet (high protein, moderate fat, low carb)
2.) The Traditional High Carbohydrate Muscle Building Diet (high carb, adequate protein, low fat)
3.) Hybrid Carbohydrate Cycling diets that combine the best of each of these muscle mass diets.

Each of these styles of diets are extremely effective as long as the person who is implementing them actually follows the rules of the particular muscle mass diet. When people tend to get themselves into trouble is when they jump back and forth between the two philosophies.  Trust me when I say that each of theses nutritional approaches work and work well for building muscle mass, but you’ve got to buy into the philosophy that you choose 100% – no exceptions!

So Which Muscle Mass Diet Is The Best?

While there are certainly a lot of people out there who will disagree with what I’m about to say next, it doesn’t mean that it’s not the truth, so pay close attention….

The best muscle mass diet for you will completely depend on your specific goals, your time frame for achieving those goals, your personal preferences and your time constraints. Basically, there is no “ultimate” muscle mass diet – just a few time-tested nutritional philosophies that will only work well for someone who is ideally suited to that approach.

Bullet – If you can tolerate limiting your carbohydrate intake to less than 30 grams a day, you like to eat all kinds of meats (including lean sources), you enjoy eating fiber rich vegetables and you have the toughness to force yourself to go to the gym even when your glycogen (carb) level are low – typically towards the end of the week.  And you really want to gain muscle mass while significantly and quickly lowering your body fat levels, then the Anabolic Diet approach may be right for you.

Bullet – If on the other hand, you love your carbs and are not quite as enthusiastic about eating meat all day long and you can limit your intake of carbohydrates to a reasonable level of only high quality sources and you’re diligent about finding low fat ways to increase your protein intake, then the more traditional muscle mass diet approach may be better suited to you.

The New Wave of Muscle Mass Diets – Muscle Mass Diets Heading Into The Future

That said, I firmly believe that for most everyday aspiring bodybuilders and fitness buffs the answer will be found somewhere in-between the two extremes.  A combination of the clean traditional approach and the Anabolic Diet.

This hybrid muscle mass diet will utilize carbohydrate cycling techniques in order to keep you lean and manipulate your anabolic hormones while placing an emphasis on keeping low quality and unnecessary carbohydrates (like table sugar) and high levels of saturated fats to a minimum. With an emphasis being placed on reasonable quantities of muscle building protein and large quantities of heart healthy fats and fiber rich vegetables.

By now, nearly everyone can agree that unnecessary carbohydrates should be limited or even completely restricted and the evidence that consuming ample amounts of protein leads to a higher metabolic rate is overwhelming. Everybody and their mothers knows that consuming multiple (5 – 6) smaller nutrient dense meals every 2 – 3 hours throughout the day is a great way to jumpstart the metabolism and support lean muscle growth at the same time, and study after study is popping up touting the benefits of consuming heart healthy mono and poly unsaturated dietary fats!

To me it just makes good sense to combine all of the best parts of each of the more “traditional” muscle mass diets and structure a highly anabolic, protein packed, heart-healthy, fat burning, metabolism cranking dynamo of a super muscle mass diet that will…

• Keep you lean and help you burn fat
• Help you build muscle mass
• Increase your health
• Allow you to easily manage your weight
• Give you stable energy levels throughout the day
• Minimize any potential damage to the health of your heart

Think about it…

If your body has a higher metabolic rate, due to decent amounts of dietary protein and smaller more frequent meals throughout the day you’ll have a hard time keeping fat on.

If you focus on eating a lot of heart healthy fats and reduce the amount of saturated fats in your diet you’re doing your due diligence and protecting the health of your heart while ensuring that your body heads into a very “anabolic” state.

If you limit your intake of unnecessary and unhealthy excess carbohydrates you’ll stabilize your blood sugar levels permanently and not have to worry (at least as much) about developing Type II Diabetes.

If you get all of this stuff right and you’re consuming the right amount of calories, you’ll be bale to build muscle mass while simultaneously melting fat off of your body.

Because of all of the positive benefits listed above,  it only seems logical to me that that the new evolution of muscle mass diets will not only center around supporting muscle growth, but maintaining and even improving health at the same time – why not it’s a classic win – win situation.

To Summarize The New Hybrid Muscle Mass Diet

1. Eat ample amounts of high quality muscle building protein (some saturated fat is fine just don’t eat nothing but bacon and sausage)
2. Eat tons of fiber rich vegetables With Each Meal
3. Target a caloric intake level based on your specific goals
4. Eat a decent amount of heart healthy fats
5. Eat 5 – 8 smaller but nutritionally complete meals
6. Eliminate unnecessary low quality carbohydrates

When it comes to identifying your ideal muscle mass diet, it really can be that simple…I promise.  I’ll outline this new hybrid muscle mass diet in-depth breaking down each component of it in detail over the course of the next few months and hopefully give all of you a really great resource in the process!

The Ultimate Muscle Mass Diet is a post from: Muscle Gain Diet

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5. Muscle Building Food

Today, I’m going to walk you through the critical components of any well thought out muscle mass gaining diet plan and teach you easy it can be to piece it all together.  If you follow along and learn how to design your own muscle building diet, you’ll be sure to gain some muscle mass, so pay attention!

photo credit: dospaz

Your Muscle Mass Gain Diet

When it comes to designing your ideal muscle gain diet, there are a few things that you’ve got to keep in mind.  First, it’s important to understand that the entire muscle building process is dependent upon the amount of calories that you take in each day.  If you get this wrong your body won’t be able to build new muscle mass, so it’s important to get it right form the start. If you’re just starting out with your bodybuilding nutrition program, an essential skill for you to pick up is learning how to calculate your muscle building calorie target.

After you get your calorie target all nailed down, then you need to make some sort of strategy to get the right combination’s of each of the muscle building nutrients into your body spaced out throughout the day. In order to create an effective muscle mass gain diet, you need to learn about the muscle building macro nutrients; protein, carbohydrate, fat and water. Any well-rounded muscle building nutrition strategy will incorporate each of these nutrients in the right proportions.

Now that you’ve got your calorie target all set and you have a basic understanding of each of the muscle building nutrients, you need to sit down grab a piece of paper and start listing exactly how many meals you intend to eat each day, exactly what foods are going to make up each meal, and when you are going to eat each of your muscle building meals.

In order to ensure that you are feeding your muscles the nutrients that it needs to build an repair muscle cells, it’s going to be important to make it a habit to eat between 5 – 6 complete muscle building meals each day. Each of these meals should contain ample amount of muscle building protein as well as some complex carbohydrates and fruits or vegetables along with a decent amount of water.

One muscle mass gain diet strategy used by physique athletes looking to lean out and expose their abs is to bracket their most energy extensive portions of the day with the biggest meals of the day.  That means that if they know that they’re going to be going on a 20 mile hike through the mountains, it might be a good idea for them to eat a bigger meal before heading off so that their body has the calories it needs to fuel thier activity level.

If you’re serious about building muscle mass and gaining weight quickly and naturally, then put these time tested muscle mass gain diet strategies to work for you today. Not only will you begin to gain muscle mass ans increase your muscular strength, but you’ll also notice that your body fat levels will start to naturally decrease due to your new nutrition program. If you stick it out and make your muscle gain diet a lifestyle that you can live with, you’ll be able to achieve some amazing things with your body.

Muscle Mass Gain Diet is a post from: Muscle Gain Diet

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2. Diet For Building Muscle Mass: 101
3. Muscle Building Protein
4. How To Diet For Bodybuilding
5. Your Diet For Lean Muscle Gain

photo credit: sushi♥ina

In order to see big results, you’ve got to commit to the process 100%.  Read through the fat loss muscle building diet tips listed below and plug them into your low carb or anabolic diet outline and I guarantee you’ll be amazed at the results.

1.) Limit your carbohydrate consumption to no more than 30 grams a day for 5 consecutive days.

2.) At the end of the 5-day period eat a diet that is high in carbohydrates, low in protein and moderate in fat content. The actual ratio that you should be targeting during this 2-day period is 15% protein, 25% fat and 60% carbs.

3.) Make sure to get enough dietary fiber.  Because the Anabolic Diet is naturally low in carbs, you may need to supplement your diet with a fiber supplement.

4.) The cleaner you keep you diet on the weekends, the better your fat loss and muscle gain results will be. So focus on eating clean sources of protein and fat on weekdays and clean sources of carbohydrates on weekends.

If you simply plug these simple tips into your fat loss muscle building diet, you’ll begin to notice a nearly instantaneous response. You’ll burn more fat and build muscle muscle mass much quicker than you otherwise would.

Fat Loss Muscle Building Diet Tips is a post from: Muscle Gain Diet

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5. How To Diet For Bodybuilding

photo credit: DreamShoot by Marcel Steger

How To Diet For Bodybuilding: The Anabolic Diet Outline

Typically, this style of muscle gain diet will require you to follow an outline that incorporates a few universal bodybuilding nutrition principles like…

1.) Making sure that you’re eating enough calories to build muscle mass.  When it comes to gaining weight and building muscle mass, everything begins and ends with calories. If you don’t get this right it doesn’t even matter what type of diet you’re following – you’ll not build muscle mass!

2.)Eating 5 – 10 meals spaced out every 2 – 3 hours throughout the day.
Regardless of the style of bodybuilding diet you choose, this is a must! This is the most efficient way to consume your calories and ensure that your muscles are constantly flooded with the right nutrients throughout the day.

3.) Eating a minimum of 1.5 grams of protein per lb of body weight per day. The Anabolic style diet requires you to eat approximately 40% of your daily calories from protein. When you’re first learning how to diet for bodybuilding, it’s common to get the impression that you need to be eating a ton of dietary protein, but it’s just not the case.  Stick with a sensible amount and get to the gym and you will build muscle mass.

Dietary protein is responsible for muscle growth and repair so make sure to eat enough of it.  If you’re having a hard time consuming enough protein think about using whey protein isolate or whey protein concentrate.  Not only are these bodybuilding supplements convenient and high quality, but they really aren’t very expensive anymore!

4.)Drinking a minimum of 1 gallon of water each day. Stay hydrated so your body can work properly – this is a must if you want to build muscle mass!

5.) Eat a nutrient dense muscle building meal within 20 minutes of completing your heavy free weight training sessions. Even though popular bodybuilding knowledge suggests that you should load your body up with simple carbohydrates immediately following your workout, while you’re on the Anabolic Diet, this is unnecessary.

You’ll “spike” your insulin levels at the end of your 5 day carbohydrate fasting period. By eating a high carbohydrate – low protein – moderate fat diet for 2 days.  This takes care of “nutrient uptake” as well as replenishing your depleted carbohydrate stores.

That’s really how to diet for bodybuilding shows or competitions. Adopt some form of carbohydrate cycling or low carbohydrate approach, apply the fundamentals of bodybuilding nutrition to the outline and manage your total daily calorie intake.  That’s all it takes to get down to 5% or 6% body fat while keeping most of your muscle mass – it’s not easy, but it can be simple!

How To Diet For Bodybuilding is a post from: Muscle Gain Diet

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5. Muscle Building Protein

Sure it’s simple to keep track of and relatively easy to implement and a pretty good diet for bodybuilding in general, but what are some of the risks associated with this style of muscle gain diet? A lot of people are willing to share bits and pieces of information with you, while conveniently omitting some of the facts.

Truth be told, the anabolic diet is a good style of diet for bodybuilding, but you’ve also got to be aware of some of the potential problems that may arise if you chose to implement a low carbohydrate / high fat bodybuilding diet.

photo credit: kozumel

The real trick to making the anabolic bodybuilding diet work for you is to meticulously select from a variety of different high quality fat and protein sources.  As with any type of diet, the quality of the nutrients you select is more important than the sheer quantity of the nutrients. The quality of the foods that you choose to eat is what makes the difference between a good diet for bodybuilding and an ineffective approach to a solid diet philosophy.

This is the one flaw that I find in this style of muscle gain diet. Most people assume that they’re following the diet to a “T” even if they’re making poor decisions regarding their food choices. Most people begin to map out their meal plans with excitement, thinking that they can eat 5lbs of sausage and bacon every morning for breakfast (I’m even guilty of this one at times!), and still build muscle mass.

I’m sorry, but it just doesn’t work that way. Regardless of what style of bodybuilding diet you implement, you need to focus on eating high quality nutritious muscle building foods.

“In order to craft a good diet for bodybuilding from a solid philosophy, you’ve got to make it a habit to eat nothing but high quality foods!”

In order to make this approach work to help you build muscle and burn fat, you’ll need to make intelligent choices regarding the types of foods you choose to eat. Yes, this a “high fat” diet, but you still need to make an effort to eat as clean as possible.

Diets high in low quality fats (yes, even high fat diets) typically lead to heart disease and obesity. It’s my guess and only a guess that people who can’t abstain from low quality fats and protein sources, more than likely have a hard time staying away from carbohydrates as well.

It’s the potent and dangerous combination of saturated and trans fats mixed with low quality carbohydrates that will do you in every time. If you decide to give the anabolic diet a try, I wholeheartedly suggest that you make every effort to stick to the guidelines and stay away from saturated fats and carbohydrates in combination – at all times – even on weekends or “cheat days”.

If you can stick with the plan and realize that the foods you choose to eat are important to your success beyond simply providing x amount of protein or x amount of fat, then the anabolic approach may be a good fit for you. It’s a good diet for bodybuilding primarily because it allows you to eat a lot of protein and it’s simple to piece together your daily menu – just be aware of the risks listed above before you run out and give it a try!

Good Diet For Bodybuilding is a post from: Muscle Gain Diet

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The first 2 weeks on the anabolic bodybuilding diet routine are miserable.  You’ll experience hunger pangs and cravings combined with extreme irritability and moodiness. You’ll miss eating carbohydrates – no doubt about it.  And you’ll have a noticeable drop in your energy levels.

My Experiences With An Anabolic Bodybuilding Diet Routine

The experts say that it will be rough sailing for 4 weeks, but my experiences with this type of bodybuilding diet routine have been a bit different.  As I said, the first 2 weeks are tough- really tough, but after that, it’s always been smooth sailing for me.

After the initial 2-week adjustment period, my body seems to take to this style of muscle gain diet very well.  I have stable energy levels throughout the day and evening, my mood is drastically improved, and most importantly, I don’t experience any cravings whatsoever! When I hit the gym while I am on an anabolic bodybuilding diet routine, I feel like a machine! I’m very strong and full of energy – my workouts don’t seem to fatigue my muscles as they used to. I gain strength with nearly every workout, and my muscles remain pumped longer than they otherwise would.

The key to making this style of bodybuilding diet routine work, is following the outline to a “T”.  No wiggle room permitted.  If you can stick it out for the first few weeks and you’re committed to making it work, the anabolic diet may be a great option for you. If you commit to this style of bodybuilding diet routine for a 1-month period, chances are pretty good that you’ll experience some drastic fat loss and muscle gain results.  Once this happens, you may have a hard time wanting to go back to a traditional high carbohydrate approach at all!

I’ve personally experienced the full muscle building benefits of this style of eating and for me, it‘s incredibly effective at helping to increase my strength, increase my lean body mass and decrease body fat in a relatively short period of time. While I don’t follow this approach year round, I do implement (1 – 2 ) 12-week cycles of some variation of an anabolic bodybuilding diet routine throughout the year in order to lean out quickly and increase my strength levels.

If you’re looking for the best bodybuilding diet for cutting and you still want to maintain your strength and energy levels at the same time and you know that you have the determination to grind it out then this approach may work well for you!

What It Feels Like To Go On The Anabolic Bodybuilding Diet Routine? is a post from: Muscle Gain Diet

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While not nearly as popular with the mainstream crowd as the traditional high carbohydrate bodybuilding diet, the Anabolic Bodybuilding Diet popularized by Dr. Mauro DiPasquale has developed a sort of “underground” cult following among bodybuilders and fitness enthusiasts worldwide, due to it’s ability to preserve lean muscle mass and strip off body fat simultaneously. Billed by many “experts” as the best bodybuilding diet for cutting, the Anabolic Diet continues to this day to gain popularity among gym rats who want to build muscle and burn fat at the same time naturally.

The Anabolic Diet is basically a high protein, high fat zero carbohydrate diet that allows your body to shift primary energy sources away from carbohydrate to fat – more specifically stored body fat. This allows you to continue to eat a calorie surplus in order to sustain the muscle growth process, while simultaneously stripping away body fat. This unique ability to force your body to utilize stored body fat for energy is what makes the anabolic diet the best bodybuilding diet for cutting.  You can still eat a reasonable amount of calories, train hard and heavy at the gym and melt body fat quickly while following this style of bodybuilding diet.
This nutritional approach is the one that figure competitors and bodybuilders most frequently use in order to get ready for competition.

To quote what I’ve said about the Anabolic Diet on this blog before…

“The harsh reality of the “Anabolic” diet is that you’ll initially have a very hard time staying away form carbohydrates, as your body shifts over to fat burning mode.  Based on my personal experiences, the first week or two can be pretty brutal.  Expect to have major carb cravings and low energy levels for a few weeks, but after that it all goes away – for good!

The problem here is that lot of people simply can’t make it through this 1 – 2 week period. Most people are looking for the easy way out and they really don’t want to feel any sort of discomfort or pain – regardless of what they want to accomplish. While I believe that the “anabolic diet” approach is the best bodybuilding diet for cutting, I also know that no diet regardless of how effective it is will work unless you follow the rules to a “T”.

If you’re they type of person who can stubbornly put your head down and grind it out, the benefits far outweigh the downside – but the bottom line is that you’ve gotta stick it out for a while to experience any sort of meaningful benefits from this style of eating.”

If you’re looking for the best bodybuilding diet for cutting and maintaining lean muscle mass, then the Anabolic Diet may be the best place for you to start. In future posts, I’ll be covering exactly how to implement this muscle gain diet so that you can give it a try and experience the power of this approach!

The Best Bodybuilding Diet For Cutting is a post from: Muscle Gain Diet

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As I’ve stated before, your muscle building diet needs to be laser focused on your specific goals. If it’s not and you just haphazardly follow along with some general muscle gain diet tips, there’s a better than average chance that you won’t even come close to achieving your goals.

If your goal is to gain muscle mass and gain weight as quickly as possible, then read through the rest on as I’m going to help you get your muscle building diet set up on the right track – specifically for those of you who want to get a bit more aggressive with your nutritional approach.

photo credit: Jorge-11

If you’re still reading along, that means that your goal is to gain weight and gain muscle mass as quickly as possible. If this describes you, then the best approach is to gradually increase your caloric intake by 500 – 750 extra calories per day, rather than going for broke and trying to gorge yourself in order to ingest 1000 – 2000 extra daily calories.

In the long run, you simply can’t expect to be able to stick with your muscle building diet if you’ve got to cram down an additional 1000 – 2000 extra calories per day. And even if you could stick with it, a steep increase in calorie intake like this would definitely cause you to pack on some serious body fat as well!

While it may seem like a lot, in reality 500 – 750 extra daily calories is barely a noticeable blip in the “big picture” of your muscle building diet, but it can add up to some great muscle gain results when applied over time!
The basic strategy here is to make a small change to your muscle building diet that allows you to increase (in the range of 500 -750 calories) your daily calorie intake (both training and non training days) based on the math discussed above. After you make this first adjustment – forget about it and hit the gym hard and heavy!

After 2 weeks have gone by, it’s time to check you body fat % and current weight to see if you have made any significant progress. At this point re-run all of the calculations so that you have a new value for…

• Current Weight (lbs)
• Fat Weight (lbs)
• Lean Body Mass (kg)
• Basal Metabolic Rate (BMR)
• Estimated Base Calorie Requirement

If you notice that you’re not building muscle mass or gaining weight, then this is when you’ll make another slight adjustment to your muscle building diet. Again increase your calorie consumption by 500 – 750 additional calories per day, then give it some time.

Go hard and heavy for a few more weeks and assess your progress – this is how you make significant progress towards your muscle gain goals – a little at a time in a systematic and measurable manner. Never make knee jerk reactions to bad measurements, simply regroup, reassess your current situation and adjust your muscle building diet from there.
Never make the mistake of inundating your bodybuilding diet with thousands of extra calories per day because you’re not seeing the results that you desire. Not only will your body feel extremely uncomfortable if you do this, but you’ll not be able to keep it up for long!

“Slow steady and sustained changes to your muscle building diet are easier for you to stick with over time and easier for your body to deal with.”

Just keep plugging away and before you know it, you’ll have achieved all of your muscle gain goals – I promise!
A word of warning though – If you implement this nutritional approach you’ll build more muscle mass, but you may also gain a bit of body fat as well.  If you’re concerned with managing your body fat level at the same time you attempt to build muscle mass, then you’ll not be able to take such an aggressive nutritional approach and you’ll have to adjust your muscle building diet accordingly.

Your Muscle Building Diet is a post from: Muscle Gain Diet

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If your goal is to build muscle and lose fat at the same time, but you’re not entirely sure how to get your diets for building muscle and stripping off fat all lined out, then read through the rest of this post. While most guy want to build a bit of muscle mass, nearly everyone I know wants to do it while melting off body fat at the same time.

photo credit: 愛貓成癡的老實人

If your goal is to set your diet up for building muscle and burning fat, then you probably feel that you’re carrying too much fat on your body right now. The best approach in this situation is to focus your efforts on strengthening and conditioning your muscles while you’re stripping away fat.

In order to make this happen, you’ll need to take a more conservative approach with how you set up your diets for building muscle. To put it in simple terms, you’re going to have to go slow when you increase your daily calorie intake. Assuming you’re following the muscle gain diet tips discussed on this site, you’ll begin to build muscle and drop fat by targeting your calculated total daily-expended energy value.

This value is high enough that you’ll still have energy to train hard and heavy, but not enough that your body will store it as fat.  If you choose this model, you’ll lose fat and weight while simultaneously increasing your lean body mass.   I feel that this is the best way to implement any of the diets for building muscle mass while adding a fat loss twist.

After your body begins to adapt and you have shed enough body fat to get down to a respectable level, then you’ll want to slowly increase your target daily calorie intake somewhere around the 200 – 300 calorie per day mark.

Wait 2 weeks and measure your results.

If you notice that you’re not gaining any muscle, again make a quick adjustment to your diets for building muscle mass and bump up your calories a bit by 250 to 500 calories. Assuming that your weight training routines are up to snuff, you should begin to build some muscle without also packing on any body fat.

Diets For Building Muscle And Burning Fat is a post from: Muscle Gain Diet

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