Diet Tips for a More Muscular Body
Depending on your current weight, you will need to eat in excess of your current diet so that you can build extra muscles. Of course, if you are already overweight, overeating will not help you attain the muscular body you’ve been dreaming of—you have to get fit first before you can actually turn your fat into muscles! Once you have reached your ideal weight, maintaining low body fat and gaining muscles is the next step.
To build more muscles, you can’t just follow diet tips and expect results from simply eating the right kinds of food and following the right eating schedule. To build muscles, you really have to work out and lift weights on a regular basis. However, the proper diet and nutrition will increase your chances of building muscles faster as opposed to eating whatever you want. How quickly and how large you will be able to get will depend a lot on your genetics, your age, and of course, your gender. Still, no matter what your age or genetics, you will be able to gain significant muscles with regular weight training and a proper bodybuilding diet. Primarily, provided that you have an average weight in proportion to your height, there are three things that you have to adhere to: eating more, training with weights, and cutting, shedding and losing fat.
As a rule, you should increase your daily caloric or energy intake by about fifteen percent of what you are currently taking in. Simply multiply your current calorie intake by 0.15 and the equivalent is the additional calories that you have to consume. This means that if you are currently on a 2,500 calorie-diet, you should eat 375 more calories, totaling to 2,875 calories. Most people are unaware of how much calories they consume in a day. You don’t have to be very accurate about increasing your food intake. You can make an estimate—say an extra helping of lean meat than what you would normally have. Some find it easier to take supplements such as protein shakes. Take note that your extra calorie-intake does not have to be all protein. Also, you should still stay away from unhealthy fats (as opposed to good fats such as essential fatty acids from fish) and stick to lean meats and healthy proteins. Forget about bingeing on fast food and junk food! Eat more but healthy! As a rule, during this stage, your proteins should consist 15-20% of your diet, fats should consist 20-30%, and carbohydrates should consist 50-60%. It is inevitable that you will gain some fat when you eat in excess for the purpose of muscle building. Eventually, your body will stabilize and reach a low percentage of fat by shedding off and bulking up muscles through weight training. Failure to follow this diet tips may ruin your objective of attaining muscular body.
Training with weights
Get into a regular weight training program that targets all the main muscle groups in your body including your arms, chest, legs, back, shoulders, and abdominals. With your extra energy intake, you will have a lot of fuel to promote muscle building and growth (that is, if you exercise them). The weight lifting will stimulate muscle growth. If you don’t exercise the extra calories, they will simply turn into fat and will make you gain unwanted weight! Thus following diet tips will be a great help.
Shedding and maintaining
After an excess of food intake and regular weight training, you will bulk up the extra muscles as well as fat. Since you’ve built up the muscles, you would want to trim the fat while maintaining the muscles. During this phase of your bodybuilding diet, you need to maintain your protein intake while cutting your carbohydrates, especially sweets, sugar and flour products. Keep eating a healthy supply of vegetables, fruits and whole grains. As a rule, your proteins should consist 20-25% of your diet, your fats should consist 15-20%, and carbohydrates should consist 55-60%. Ask a professional to make sure that your bodybuilding diet is giving you good muscular body.