For building your muscle mass,
you will need to follow weight lifting exercises together with an
appropriate bodybuilding diet plan to aid repair and rebuilding of the
muscles.
For a good bodybuilding diet, eat
lots of high-quality calories; but keep away from junk food no matter
what. The amount of calories taken may be roughly calculated by
multiplying your current weight in pounds by twenty. The body needs
calories to fix the damage inflicted to the muscles while exercising.
Having said that, if you're overweight then taking additional calories
is not really advised.
Consume a number of foods. Aim to
have meals with plenty of proteins and carbohydrates included. Consume
protein regularly throughout the day; you should use chicken, eggs,
milk, fish or even protein powder for your protein needs. Generally you
need 1 - 2 grams of protein for each lb of one's weight.
You can take extra protein
supplements for building muscles. Whey protein is one good option; it
greatly assists with body building. Carbohydrates provide energy and
support in replacing the nutrients lost during exercise. It should
consist of about 50% of the diet.
Take in high quality carbohydrates. Consume oatmeal, brown rice and multigrain bread.
Take only healthy fats like those
found in nuts, olive oil and flaxseed oil. Fats ought to comprise at
the most 30% of one's diet.
Drinking lots of
water is great for bodybuilding by keeping the body hydrated and aiding
your training. Avoid alcohol and sugary drinks.
Develop a practice of eating
frequently. Consume 5 - 6 meals a day. However it does not mean to
overeat; just make sure that you are feeding your body frequently. Don't
let the body get hungry. It's important to ensure that your body will
keep on repairing itself. Remember to never skip breakfast.
Eat plenty of fruits and veggies for supplying your body with plenty of vitamins and nutrients.
Some pointers to take care of in your muscle building diet plan:
Just remember to take in additional food more frequently. But do not overload yourself.
Try increasing the meal portions
gradually. It may well be difficult to fill yourself with a large amount
of food at one sitting however one can eat food which aid in adding
mass to your muscle mass like milk, eggs, cheese etc. In addition,
include bananas, peanut butter, whole grains, cereals, pasta, rice and
potatoes in your eating routine.
When you eat, give at least one
hour gap before beginning training. It will offer plenty of time to your
body to digest it. In addition have something nutritious right away
after exercising, preferably carbohydrate to replenish your stores used
during training.