Fast muscle building diet

A fast muscle building diet requires a gradual consumption of more and more calories. It takes energy to build muscle  and new muscle must be maintained before additional muscle can be built. This means if you increase your food intake and gain two pounds of muscle, you must then increase calories a little further to gain more muscle. This is necessary because that initial calorie increase will be needed to maintain the first two pounds of muscle, remember extra muscle increases metabolism.

As you build muscle and strength your appetite will automatically increase so there's no need to consume sickening amounts of food.  There is also a simple way to consume extra calories. Choose foods with a high calorie, high nutrition content such as Pasta, oatmeal, cereals and breads. Eating high calorie foods means less food needs to be consumed. Add these to your normal present diet to ensure no deficiency in nutritional intake, then add an additional item of food to your diet each week. For example eating a tuna sandwich each day can add up to 250 extra calories. If you add an extra food item to your diet each week you'll build muscle faster than ever.

A muscle building diet must contain frequent meals

The body needs a steady supply of muscle building nutrients throughout the day so consuming smaller, frequent amounts of food ensures more protein will be used to build muscle. The body can only use what it requires at any moment in time so if too much protein or calories are consumed in one meal the excess is converted to fat.

It would be a lot easier to consume more food if you break the diet down into 5 - 6 smaller meals each day, rather than a diet with 2 -3 big, stomach-wrenching meals.

If you require 2500 calories per day to start your muscle building diet then break it down into 5 meals of about 500 calories. This is much more manageable as when you need to increase intake you simply add another 100 calories to 2 meals or add another snack of 250 calories. You decide how to increase the calories just remember to eat frequently with about 2-3 hours between each meal.

The calorie intake does not have to be accurate just use them as a guide. The easiest way is to eat your normal diet then each week add an additional food item, no need to count calories.

Percentages of macronutrients for muscle building diet

Another important issue for any muscle building diet is the overall proportion of each macronutrient. Carbohydrates should make up the majority at 50 - 60%. These supply the energy for intense workouts, they also help spare protein from being broken down for energy.

Protein should make up 25 - 35% of total calories. There is no need for a high protein diet, the energy needs of the body always come first and carbohydrates do a great job at providing the energy for muscle building.

Finally fats make up 15 - 20% of the total intake of a muscle building diet, although it can be difficult to keep fat intake low as many high quality protein foods contain fats. So it wont hurt if they go to 25% it may even help a little to ensure you get enough energy.

To ensure each muscle building meal has the correct proportions of each macronutrient simply use your plate as a guide. Divide the plate into two-thirds carbohydrate food, one-third high quality protein food. Providing you are eating quality foods the fat proportion will often end up between 15 - 20%.

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All information on this site is not intended as medical or professional advice. We urge all our web site visitors to seek medical / professional advice before beginning any weight training program, exercise, or any diet. In no event shall bigmusclesfast.com be liable for any damages, whatsoever including direct, indirect, or consequential. Please read our disclaimer.

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