If your goal is to gain a healthy amount of
weight or 10 pounds of muscle mass in just four short weeks, you must consume a
lot of protein, a lot of carbs, and even a fair amount of fat.
Major muscular growth cannot be obtained
just by exercise, as even inexperienced athletes are aware. The gym is where
muscles are sculpted, but the marble that will become your Adonis is created in
your refrigerator and on your stove.
Without a bulging stomach, building quality
muscle requires a well-thought-out diet plan
that includes the ideal combinations of the proper meals at the ideal times of
the day.
Although it can appear difficult, we've
made the process of gaining healthy weight in a month smooth and easy to
understand. All you'll need to do is exercise, eat well, and monitor your
progress in the mirror.
1. Choose the Proper Macros
It amounts to more than 4,500 calories, 360
grams or more of protein, more than 540 grams of carbohydrates, and 90 grams of
fat per day for a 180-pound bodybuilder. Each day, one must consume a minimum
of 25 calories per pound of body weight.
2. Nutrition Before and After Exercise
The most essential window of nutritional
opportunity for individuals looking to put on quality bulk is around the
workout. This is the time of day when you can eat a lot of protein and
carbohydrates without worrying about them turning into body fat since they'll
be used to build muscle like no other. We propose not just pre-and post-workout
drinks but also consuming a shake throughout your workout to build additional
bulk. In addition to protein and carbohydrates, each smoothie contains
supplement components such as creatine, glutamine, and branched-chain amino
acids. The more the merrier, because your muscles will use them all to help
recuperate and develop.
3. Breakfast nutrition
If you include two meal plans in your daily
routine”one as soon as you get up and the second 30“60 minutes later”you may
quickly break that habit.
In reality, your efforts to grow muscles
might succeed or fail during the initial few hours of the day. Why? Overnight,
your body burns liver glycogen for energy, and as those levels fall, it
switches to using muscle protein. Your first breakfast should consist of whey
protein and a piece of fruit, white bread, Vitargo, or another fast-digesting
carbohydrate (an advanced carb supplement).
Whey amino acids reach your circulation
quickly, allowing your body to use them for fuel rather than muscle. The
quick-digesting carbohydrates will swiftly replenish your liver glycogen and
instruct your body to cease eating muscle.
4. Nutrition at Night
The final crucial period of the day for a
bodybuilding diet is just before bed. To prevent the body from catabolizing too
much muscle as you sleep, you'll want a slow-digesting protein like casein to
offer a consistent supply of amino acids to your muscles throughout the night.
Cottage cheese, which is rich in casein protein, is an additional choice. Our
meal plan combines the aforementioned protein sources with the beneficial fats
from flaxseeds, walnuts, mixed nuts, and peanut butter before bed to further
limit protein absorption.
Meal calorie counts
Your body will turn stored muscle and fat
into energy if you don't meet your daily caloric goal when following a
bodybuilding diet. This suggests that the muscle mass you have gained will be
lost.
Your basal metabolic rate is used to
calculate your personalized daily calorie target (BMR). Your BMR is the number
of calories expended during a day just from being awake; your body uses a lot
of energy to carry out basic functions like pumping blood and operating your
brain.
This means that if you consume exactly your
BMR in calories each day and don't engage in any calorie-burning physical
activity (such as walking, running, or weightlifting), you should have enough
calories to prevent your body from wasting away your existing muscle.
Conclusion
There isn't a specific "muscle-building
diet," to start. There are only two daily calorie goals and common
sense nutrition. Any diet you choose, including paleo and ketogenic, is OK.
According to studies, as long as you meet your protein and calorie goals, you
should be all right.
Include a variety of nutrient-rich foods in
your diet from every food category. Limit your consumption of alcohol, fried
meals, and foods with added sugars. Whey protein, creatine, and caffeine can be
helpful supplements in addition to your diet.
