Learning how to build muscle requires work both in the gym and in the kitchen. Sadly, most people do not realize the importance of the latter and wave goodbye to potentially great gains as a result. Make no mistake about it, learning how to structure your diet is just as important as learning how to deadlift or bench press...
When trying to gain mass, it is foolish to assume everything happens inside the walls of the gym, because it does not.
Of course, many people do make this dreadful mistake. You can workout as hard as you want to, but you cannot outwork a terrible diet. The truth always comes about six months down the line, when you look in the mirror and wonder where your hard toil in the gym has gone.
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.
When in doubt, trust science. The latest research on hypertrophy shows a proven three step formula for setting out a food plan to build size and strength. It is:
1. Aim to eat about 1.5 grams of protein per lb of your weight.
2. Consume around 2g carbohydrates per pound of body weight
3. Consume around 0.5g fat per pound of body weight.
Clearly you should not follow this as a rule, it is there to be played with. No diet is perfect for everyone and success only really arrives after you get the initial steps in place before then experimenting to see what works best for your body. I:7:T
The main area of concern for most people, surprisingly, is not getting enough protein. This is surprising because most guys use a whey protein supplement. The problem for many is that represents the only protein they consume on a daily basis. Make no mistake about it - if you want to get a ripped, lean physique your body needs to consume a good portion of this nutrient every single day.
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.
The real secret ingredient to success, though, is carbohydrate intake. This nutrient holds crucial nutrition which will decide if you drop weight or gain weight. Getting the balance right is the key. So start with our recommendation above, but feel free to increase or lower the intake depending upon your experience in the coming few weeks.
To teach somebody how to build muscle which creates a noticeably different physique, you must first start in the kitchen. Sure, learning your biggest lifts and the correct rep range certainly plays a very important role in your progress, but if you neglect your diet you run the very real danger of kissing goodbye to your hard toil on the gym floor.
When trying to gain mass, it is foolish to assume everything happens inside the walls of the gym, because it does not.
Of course, many people do make this dreadful mistake. You can workout as hard as you want to, but you cannot outwork a terrible diet. The truth always comes about six months down the line, when you look in the mirror and wonder where your hard toil in the gym has gone.
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.
When in doubt, trust science. The latest research on hypertrophy shows a proven three step formula for setting out a food plan to build size and strength. It is:
1. Aim to eat about 1.5 grams of protein per lb of your weight.
2. Consume around 2g carbohydrates per pound of body weight
3. Consume around 0.5g fat per pound of body weight.
Clearly you should not follow this as a rule, it is there to be played with. No diet is perfect for everyone and success only really arrives after you get the initial steps in place before then experimenting to see what works best for your body. I:7:T
The main area of concern for most people, surprisingly, is not getting enough protein. This is surprising because most guys use a whey protein supplement. The problem for many is that represents the only protein they consume on a daily basis. Make no mistake about it - if you want to get a ripped, lean physique your body needs to consume a good portion of this nutrient every single day.
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.
The real secret ingredient to success, though, is carbohydrate intake. This nutrient holds crucial nutrition which will decide if you drop weight or gain weight. Getting the balance right is the key. So start with our recommendation above, but feel free to increase or lower the intake depending upon your experience in the coming few weeks.
To teach somebody how to build muscle which creates a noticeably different physique, you must first start in the kitchen. Sure, learning your biggest lifts and the correct rep range certainly plays a very important role in your progress, but if you neglect your diet you run the very real danger of kissing goodbye to your hard toil on the gym floor.
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Further tips: You can learn the exact technique 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.
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