The Right Diet For Building Muscle

The right diet is essential if you are looking to build lean muscle while working out. If you don’t know what or how you are supposed to be eating then it can spell disaster for you. Stick to these basic rules and you won’t have any problems seeing the results you want.

You need to eat often and a lot if you are looking to build good muscle. Calories are a major factor in this process. Eat around six smaller meals a day to keep your metabolism up. You should be consuming a large amount of calories, but not just any calories. You need nutritional value in your food. Soda is an example of something you should not be consuming. It has lots of calories but no nutrients in it at all. These are called empty calories, stay away from them. A good rule of thumb is to consume more calories then you are burning off.

Protein is a key ingredient in building muscle. There are tons of shakes, bars, and more on the market trying to get money out of your wallet but I don’t suggest making them a large part of your diet. Try to get more natural foods in your diet that have as little fat as possible. Low fat or skim milk is a great example. It has little or no fat and has a good amount of protein in each serving.

Also make sure that you stay away from all junk food that is out there. This is kind of going back to what I have already said in this article. You can pass eating one thing a week that isn’t good for you. Many call this cheating, but other than that one time make sure you have a healthy and balanced diet. It can slow down your progress a lot and will keep you from gaining lean muscle.

Most people looking to build muscle do not realize that their diet is just as important as their workout, if not more. Just keep everything said in this article in mind and you shouldn’t have any problems. Be sure you consume a large amount of calories in smaller meals throughout the day. Eat good quality foods with lots of protein in them. Stay away from junk food as much as possible to see the best results.

Check out my fitness blog for free daily tips, articles, and more!

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3 Basic Elements to Muscle Building

There is something impressive about a fit, muscular physique in both men and women. There is almost an aura, an air of confidence that emanates from these people, something that captures the attention of most of those who are in their presence. It may not be the only route to success in other areas of their lives, but men and women who have dedicated themselves to building muscle and fitness seem to have more than their share of success on other endeavors.

Muscle building has gone from an athletic event, where the muscles were simply a bi-product of athletic training and competition, to being the entire focus of the dedicated bodybuilder. What may have started as a means to achieve greater athletic performance has become the end in itself.

To build muscles requires three basic elements: Training the muscles, proper nutrition and plenty of rest.

Exercise – In the early days of bodybuilding, muscle-builders worked every muscle to exhaustion in every workout, sometimes six day per week. When science entered the picture, it became understood that overworking the muscles can inhibit their growth. Now, bodybuilders focus on one muscle group per workout, blitzing it to total exhaustion, while working the other muscle groups lightly or giving them a rest. One heavy workout per week for each muscle group has been deemed sufficient to make them grow.

Nutrition – When you exercise a muscle strenuously the muscle fibers are injured. When properly fed, these tired and torn muscles rebuild themselves, larger and stronger than before. Good nutrition is the keystone to muscle-building success. Most bodybuilders have a nutrition program involving lots of natural proteins, minimal processed foods, if any, and “good” carbohydrates . . . those from natural vegetable sources. They avoid refined starches and sugars like they would the plague.

Rest – Muscles must be rested if they are to be rebuilt from the protein intake. Rest doesn’t mean being a couch-potato, it just means that other muscles are exercised or other physical activities are engaged in that stimulate the mind and body.

The mental and physical stimulation that accompanies a good fitness program will last a lifetime. It is never too late to start an activity that will last the rest of your life.

About The Author: Vincent Hirai is a skinny guy muscle building enthusiast and self Proclaimed expert on how to build muscle fast. His Website at offers simple yet time tested methods on how skinny guys need to conduct muscle building on a fixed budget. Vince’s free e-course” Skinnyguymusclebuilding is jam packed with tips and techniques for all skinnyguys and how they can build massive muscles.

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How to Create a Muscle Building Diet

If you’re looking to gain weight, creating the perfect muscle building diet is going to be essential. If you’re not creating a diet properly, you won’t be able to build more muscle since you won’t be supplying your body with the building blocks that are required to make that happen. Since muscle building is an energy intensive process, if the calorie support is not there, results will not be seen.

Here are the main three issues that you need to think about when learning how to create a muscle building diet.

Total Calorie Intake

The first thing to get straight is your total calorie intake. Most people will build muscle effectively on 15-18 calories per pound of bodyweight, however others may need more. The best thing to do is to set your calorie intake and measure your results. Give it a week or two and see how you progress.

If you aren’t seeing results, that just means you need to adjust upward or downward either direction.

Getting Enough Protein To Build Muscle

Moving on, protein is something else that many people get confused on when creating a muscle building diet. They often believe that in order to get results, they need to take in very large protein intakes.

This is not the case, however. Instead, they need to take in enough protein to support muscle mass building, but then after that they should focus instead on taking in enough carbs to supply the body with energy.

Energy is more important for building muscle so if you aren’t getting in enough, problems may occur.

Not Cutting Out Carbs

Finally, as just touched upon, you want to ensure you aren’t cutting out carbs. Take in carbs both before and after the workout as well as throughout the day. You don’t have to make your diet incredibly high in carbs, but make sure you’re taking in at least 150 grams per day.

Getting your muscle building diet correct will be vital if you want to see results, so make sure you are not overlooking this. I’d hate to see you waste time in the gym not getting results when you could be doing so much better.

Please check out this program review to learn more about creating a muscle building diet.

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Beginner Muscle Building Tips

A lot of beginner muscle building guys and girls come up to me to ask me questions about how I transformed my own body and how they can do the same. While the answer is never cut and dry like most people want it to be, it is easier then you think. I usually lay out a simple plan for them to follow or else they’ll end up making some big time muscle building mistakes.

The first thing that I tell beginner muscle building people is that they need to learn to eat food. Most people focus so much on the gym that they miss out on the true anabolic benefits of eating food. I mean, food really is the only thing that is going to make you grow today or tomorrow or any day of the week. With that being said, people need to understand that they have to eat the right kinds of foods. Focus on quality protein from whey, casein, chicken, beef and fish as well as good cars from brown rice, whole grain, oatmeals and yams.

The next step is to actually train hard. I suggest that you train for no more then four days per week when you start. When I say train, I mean train hard. Focus on compound movements like the bench press, squats, deadlifts and other compound movement to stimulate the most natural hormones and move on from there. Train in the four to five set range with eight to fifteen reps.

Rest is another important factor that really gets ignored. I mean think about it. You can’t train hard all day then fail to rest at night. Get six to eight quality hours of sleep in per night or else your body won’t have the downtime that it needs in order to recover and grow. You see the importance of rest is that when you sleep your body is preparing itself to grow when it pushes out powerful growth hormone. So don’t make the mistake that so many people do and eat crappy food before bed. Eat good quality food and your beginner muscle building program will be a success.

Finally, don’t get caught up on all the supplements that are on the market. Just eat a lot of quality food like I mentioned above and you’ll be fine. Eat six meals a day spread out from six to eight hours apart and you’ll never miss the chances to grow.

About The Author
Visit Jimmy’s website for beginner muscle building free DVD.

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The Professional Muscle Building Diet Part 1

Okay, here is what your diet needs to be like to build muscle. Every day you need to eat 1.5 – 2 grams of protein per lbs. lean body mass. This sounds like a lot, but is easy to do. Next, make sure you are eating enough calories. You should eat as many calories as possible while not gaining fat. You need lots of complex carbohydrates(not only do they account for most of your calories, but these are what “fill you up” and give you the much needed energy.)

For example: During my “off season” (term referring to the time not dieting for a competition,) I was eating 3,000 to 4,000 calories a day. Your daily caloric intake should be as much as possible but without getting fat, as I already mentioned. Just be sure to spread them out evenly. Make sure that you are not eating too much sugar or that will lead to gaining fat as well. 5 – 6 meals daily will suffice with 2 – 3 hours between each “feeding”.

If you notice that you are gaining fat, reduce daily caloric intake by 300 calories for a week and keep doing so until you stop gaining fat. For this reason, it is imperative to measure your body fat once a week to make sure that the weight that you are gaining is not fat. You can get a skin fold caliper that measures body fat just about anywhere and for cheap.

You need to purchase a food scale. You will also need to record when you eat, what you eat, and how much of it you eat. Microsoft Excel is an excellent program to use, as it can be saved, and will add up all of your total calories, protein, fats, and carbohydrates. You also want to make sure that you are not allergic to any foods that you have never tried. For example: if you have never tried green beans, don’t eat a lot at first. Be Smart.


Supplementation plays a HUGE role in getting enough nutrients. Supplements come in many shapes, forms, and sizes. I feel that the most important supplements include the following: Protein Shakes (Both Low-Carb and High-Carb), Protein Bars (Both Low-Carb and High-Carb), Amino Acid Supplements, Vitamins, and Creatine Monohydrate.

Protein Shakes as well as bars can be an excellent source of: Protein, calories, carbohydrates, as well as many vitamins and amino acids. Protein Shakes and Bars are convenient and some actually taste good! Amino Acid Supplements help the body reach peak levels of growth by supplying additional high-quality protein.

Amino Acids

Amino Acid Supplements can also be metabolized in the muscle, decrease muscle catabolism (breakdown) by acting as extra energy during exercise. Vitamins play a vital role in health and now I understand why my mother always made me take them as I grew up. Vitamins are the substances that your body uses for all of it’s metabolic processes. Vitamins provide the nutrients necessary for growth and repair.

Many products out there are considered multi-vitamins and are excellent. Creatine Monohydrate is a fabulous new supplement that first became popular in the 90’s. As users nation-wide reported immediate, massive results, many others tried and also received results. An immediate gain of ten-pounds of lean mass is common and has found a home on every serious bodybuilder’s supplement bag.

Here are some meal plan examples:

Day One

Meal One:
6 Egg Whites
1 Yolk
4 oz. Chicken Breast
1/2 Cup Oatmeal
1 Apple

Meal Two:
Meal Replacement Shake

Meal Three:
10 oz. Chicken Breast
1/2 Cup Rice
4 Cups of Salad
2 Tablespoons of Dressing

Meal Four:
2 Cans Tuna(in water)
1 Cup Rice
2 Carrots

Meal Five:
Meal Replacement Shake

Meal Six:
10 oz. Steak
2 Baked Potatoes
2 Cups Vegetables

Day Two

Meal One:
6 Egg Whites Scrambled
2 Packets Instant Oatmeal
1 Serving Strawberries

Meal Two:
Meal Replacement Shake

Meal Three:
Green Beans

Meal Four:
2 Protein Bars

Meal Five:
Chicken Breast

Meal Six:

Day Three

Meal One:
Meal Replacement Shake

Meal Two:
Grilled Chicken Breast

Meal Three:
2 Protein Bars

Meal Four:

Meal Five:
6 Egg Whites
1 Cup Oatmeal
2 Large Carrots

Meal Six:
Meal Replacement Shake

Day Four

Meal One:
3 Egg Whites
1 Protein Bar (High-Carb)

Meal Two:
Green Beans

Meal Three:
2 Protein Bars

Meal Four:

Meal Five:
Meal Replacement Shake

Meal Six:
2 Baked Potatoes

This is only a sample of a muscle-building diet. Notice that the Meal Replacement Shakes and Bars do not have to be for the same meals each day or that there is a set number of them you drink a day. You can insert different foods into each meal.

You should get carbs from:

* Bean

* Oatmeal

* Potatoes

* Rice

Protein should be from protein shakes and bars (make sure there is minimal sugar) and from lean meats: Chicken, Fish, Lean Steak, etc. All fruits and vegetables are acceptable and should be eaten.

Mike Murphy is an expert in the fields of exercise and nutrition. He is an amateur bodybuilder and highly sought after personal trainer and online personal trainer. For more Muscle-building nutritional advice visit Mike’s Online Personal Training website.

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Building Muscle Mass AKA Getting Huge

Have you ever wondered how to add lean muscle mass? There are 4 Key Components in gaining lean body mass.

They are:

1. Eat Lots of Good, Clean Food.
2. Work-Out Hard.
3. Supplement Properly.
4. Sleep Long.

Notice that I put “eating lots of good, clean food” at the top of the list. Let’s face it, more calories = more mass, period. To build muscle mass you have to eat a sufficient number of calories without over-doing it. This doesn’t mean to rush to Burger King and order 10 Whoppers. You want good, clean calories, like those found in your basic, down-to-the-earth-type foods such as: Potatoes, Rice, Oatmeal, Beans, and Yams (complex carbs.) Meals should not include much the following: whole-fat dairy products, sugars (simple carbs,) or saturated fats. A general recommendation would be 30-40 grams for women and 35 to 45 for men. Many people think that less fat is needed but the truth is, you do need it for several reasons:

1. Your internal organs are cushioned by adipose (fat tissue)
2. Your joints are lubricated with a synovial fluid primarily made out of consumed fat
3. Your immune system utilizes fat to help fight off inflammations and infection
4. Fat helps you feel “full”/”curbs” your appetite

You need to try to break your daily caloric, protein, carbohydrate, and fat intake into meals every 2-3 hours (most of us don’t wake up in the middle of the night to eat, Jay Cutler does though!) Meals should be spaced out every 2-3 hours. It is important to check your body-fat regularly to make sure that the weight you are gaining is not adipose tissue. You should eat enough to gain about 1-2 pounds of muscle per week when you first start lifting and then 1-2 pounds per month thereafter (coupled with the proper training of course.)

Intensity is the Ingredient that makes Muscle Soup. Training Hard Doesn’t mean getting pissed and curl 150lbs with your body. It means to put a weight that you can honestly pump out some good, clean reps with strict form. Get your spotter to help you with a few extra reps. If you can get used to the “Pain of the Growth Zone”, have your spotter spot you until he/she gets tired. The Intensity of this type of training is Awesome! You may also consider getting a personal trainer. When you look for a personal trainer, you should look for someone who: can help you workout with more intensity, do adequate cardio, and most importantly, eat and supplement properly.

If you are going to supplement, supplement properly. You should ingest approximately 1 to 2 grams of protein per pound of lean body mass each day. You should also eat a considerably large amount of calories. Remember though, that you should be getting most of your protein, calories, etc. from food and what you can’t get, needs to be made up with supplements. Right now, I am eating between 2000 to 3000 calories a day because I’m preparing for a bodybuilding competition. Like I said earlier, you should be able to gain approximately 1-2 lbs. of muscle per 100 lbs. of lean body mass each week in the beginning and 1-2 lbs. per month thereafter.

If you are not gaining this much, you should check to make sure that you are following all of these guidelines. There are many products out there. Some supplements are good and some just a waste of money. Supplements that add Protein to your diet are very beneficial. I will leave it to you whether you want to use supplements or not, just try and pick ones that do not have much sugar in them.

Many times, you are too caught up in the “joys” of life and don’t find much time to sleep. Sleeping is essential because it is a time your body gets a break from the daily activities and is able to repair the muscle fibers that you tore during your workout. You have all heard the normal amount to get is 8 hours of sleep each night. The average teen needs more than 8 hours and this average teen is not a bodybuider. I say get as much as possible. I do good to get 7-9 hours of sleep each night.

In conclusion, I have summed up all you need to know about building muscle besides exercises and reps (This will be in another publishing) in one article. If you diligently follow these guidelines, you will build lean, sexy muscle that girls will go crazy over and can consider yourself a bodybuilder! Good Luck.

Mike Murphy is an expert in the fields of exercise and nutrition. He is an amateur bodybuilder and highly sought after personal trainer and online personal trainer. Visit Mike’s Online Personal Training website for more info.

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My Special Muscle Building Morning Drink

If you are strength training or body building, you know that breakfast is the most important meal of the day. If you are a morning person and train in the early AM, this concoction will get your muscles fed and covers a lot of your nutrient needs. Try it at lunch if you work out in the afternoon.

You’ll need:

A blender – Get one that is heavy duty because health conscious strength trainers and body builders are always mixing something up. A quality blender lasts longer and ensures more consistent and uniform blending.

Honey – This fast digesting carb is a perfect pre or post workout food. It’s rich in antioxidants and does not spike your insulin levels very much.

Papaya – This is a potassium rich fruit that aids in the digestion of protein. It also contains a lot of vitamin C.

Wheat Germ – A concentrated source of vitamins and minerals – from niacin to zinc. This high protein source contains fiber and good fat.

Oatmeal – High in fiber, this grain helps to regulate your insulin level as it digests quickly. Oats are rich in vitamins and minerals as well as protein.

Whey Protein – An ideal source of branched chain amino acids for bodybuilding and an antioxidant.

Figs – Rich in antioxidants and fast absorbing carbs.

Milk – For protein, calcium, and testosterone regulation.

Flax seed – like salmon, flax seed provides omega-3 fatty acids to lower triglyceride levels and regulate blood pressure.

The quantity will depend on your size, shape and purpose. I make about a two cup serving for myself and one cup serving for my wife as a breakfast drink. If I were bulking up right now, I would double that. If you are in a mass building phase of your workout, use whole milk for greater testosterone production. Substitute bananas if you can’t find papayas. You can go ahead and mix the ingredients to taste.

This drink is perfect for post workouts as well as meal replacements because it has your essential three muscle building components; protein, carbs and fats.

You can lose the fat and gain your strength and endurance if you follow these simple rules. Get my free manual on trimming the fat and feeling great and getting fit. Go to =>

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Four Foolproof Muscle Building Exercises

When we’re trying to build muscle, we’re all looking for that magic exercise or set of movements that will help us pack on the most mass in the quickest amount of time. There are plenty of exercises one can do for strength training and bodybuilding. However, few are worthy of the time it takes to experiment for the long term to see if they will give us gains in muscle and strength.

There are only a handful of weight lifting movements and exercises that give the most bang for the buck. So what are these exercises? What movements will help you build the most muscle? I’ve identified four top performing muscle building exercises you can throw into your current routine for more gaining more muscle mass. These four movements have been tested over the years to ensure success every time you practice and do them well.

The four exercises are all free weight lifting compound lifts that work multiple muscle groups at a time. Two of them are upper body movements. The other two are lower body exercises. Together, they pack the most powerful punch to the bodybuilding arsenal. These 4 lifts are squats, deadlifts, bench press, and pullups. They will help you gain muscle mass. The squat and deadlift are respectively, lower body quad-dominant and hip-dominant exercises. These 2 lifts work over 70% of the body’s total musculature. This includes the quadriceps, buttocks, hamstrings, grip, abdominal, and lower back.

The other two lifts are bench press and the pullup. They are upper body vertical pushing and pulling exercises that work the rest of the body’s musculature. They work the biceps, triceps, chest, and total back muscles. You can get a full body workout with just these 4 movements. Supplement these with additional isolation and accessory lifts like curls and raises for a full body workout that will build muscle and strength for years to come. Gain muscle today with proven exercises that work.

For more tips and methods on how to gain muscle mass, check out our nutrition and workout guides to build muscle.

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A Powerful Way of Building Muscle Mass

Have you ever really learned what it takes to make big gains and increase muscle mass? You’re training hard, working out 6 times a week and buying every supplement you hear about in the hopes of getting big. I wish it were that easy. To get the results you are looking for it will take a comprehensive plan of action and the right exercise program. To speed up your progress include the following three tips to help you to start building muscle mass.

Compound Exercises To Build Muscle Mass

Compound exercises are not optional when it comes to gaining muscle mass. There is no way around it compound exercises must be included in your workout routine. Forget what everybody has told you, compound exercises are the absolute best thing you can do to pack on the muscle. Dead lifts, squats and bench press have to be workout routine. You will make better gains in overall muscle mass by doing these compound exercises as opposed to isolation exercises. The reason for this is easy to understand, you are using more muscle groups to lift the weight and in turn will build more overall muscle fiber.

The Squat and Dead Lift

Squatting and Dead Lifts are the two big explosive exercises that are responsible for adding strength and building muscle mass. Consider these two primal exercises the kings of the jungle! Unless you include these exercises you can forget about getting big and ripped. Squats and Dead Lifts will workout about 75% of your entire body, which includes your back, chest, legs, calves, arms and most of your core abdominal muscles.

By doing squats and dead lifts you force your body to release greater amounts of growth hormone, which ultimately will result in larger muscles through out your whole body. The by product of this means more muscle mass because of the increase of weight you can use in your other lifts! If you are a hard gainer then squatting and dead lifts are especially critical because of the hormonal spikes, and the amount of muscles used in the lift which will affect your whole body.

Rest Less In between Sets: Your Gateway To Building Muscle Mass

The more you rest in between sets the more you lose the anabolic effect of the exercise you are doing. You will know you had enough rest when the lactic acid build up has started to reside and you are again able to perform your next lift without problems.

Can you think of a time in the past where you saw someone timing their rest periods in between sets? Stopwatches are not just for endurance athletes but should be used by every person who is serious about building big muscles.

Typically, the closer you lift to your one rep maximum the more the rest period and the higher the number of reps you complete, the shorter the rest period. This is overlooked or not known by many weight lifters and is critical in determining whether or not you create the optimum anabolic response in your body.

We are all aware that just going to the gym and doing some basic training isn’t going to build muscle mass. Maybe you include some protein shakes, get a shirt that is too small and “Viola” your massive. It doesn’t work that way.

Apply these three easy to use procedures and I guarantee that you will start gaining muscle mass, period!

I hope you liked this article on how to start building muscle mass, I also did a review of 5 high quality products you might want to take a look at here: Building Muscle Mass And for more great tips on building muscle mass you will also want to visit Rocko’s site, you can see it here: Rocko’s Muscle Building Secrets

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A Beginner’s Guide to Building Muscle

So you’ve just joined a local gym and you’re looking to add some flesh to your bones! A great starting point is to understand the how the body actually builds muscle. Like any building process there is an order and technique you need to follow for best results – good foundations, a blueprint, the right materials – otherwise your workouts will be nothing more than cardio.

The Foundations

Before you begin your training programme you have to be in good health, well rested and relaxed. Poor health, tiredness and stress have a huge effect on the body’s ability to build muscle. Not only do you perform badly during your workouts and risk injury, you are also far less likely to turn up to your workouts in the first place. You’ll need to put yourself through at least 20 workouts before you start to see a visible difference, so take a look at your work and social commitments over the next 12 weeks and ask yourself whether it’s a good time to be adding extra stress to your body.

The Blueprint

Going to your local gym and throwing a few dumbbells around just isn’t going to work. Nor will copying the buff guy and hoping for the best! You need to work to a blueprint – a solid training plan that sets out which muscles you’ll be targeting, which exercises you’ll be working them with, for how many sets and reps, and on what days of the week. If you’re not sure then book a session with a personal trainer and get them to put a muscle building programme together for you. It’s what they do. They are architects of the body!

The Materials

You cannot build a house without the right materials, nor can you build muscle without the right nutrition. Muscle doesn’t magic itself from the atmosphere after doing a few reps, it is made from good quality protein – fish, seafood, poultry, meat, eggs, beans, pulses. You should try to make your protein intake every few hours, which often requires taking a good protein supplement. You also need good quality carbohydrate to fuel you through your workouts and fuel the repair process that converts these proteins into extra muscle. You’re going to be eating a lot!

The Labour

Each exercise you do stresses the muscles according to your blueprint – bench press stressing the chest muscles, squats the legs, and so on. The body responds to this “microtrauma” by repairing the muscle fibers a little thicker during rest so that in future it can cope better with the load. It is this increase in muscle fiber thickness that makes muscle grow visibly bigger in a process called “hypertrophy”. Without enough stress to the muscle there is no stimulus to adapt and grow, so reps need to be performed to failure, meaning you can’t do another one with good form.

The Mortar

Even with the perfect blueprint, good materials and hours of labour, your muscle building plan is going nowhere if you don’t rest. Think of rest and recovery is the mortar that cements everything together. Without it you end up overtraining, over-stressing your muscle and immune system and ultimately everything falls apart. Rest is a positive and essential part of your training regime, so don’t think you’re “being lazy” or “skipping a day” or “losing out on time when I could be working out more!”. It’s useful to remember that muscles are built during rest, not during your workouts. No rest. No muscle!

The Layers

There will come a point where you’ve built enough muscle to cope at one level, which means it’s time to break through your comfort zone and step it up a level. In weight training we call this “the progressive overload principle”. You need to gradually increase the intensity of your workouts, otherwise your muscle gains will plateau. How? By increasing either the weight, reps or intensity of the exercises you do. So many gym goers make the mistake of staying on the same level and wonder why they’re not making any progress.

…And Repeat

The body building process – nutrition, workout, rest, nutrition, workout, rest – needs to be repeated over a number of weeks before you’ll start to notice your muscles getting bigger. If you want to get very big you’re looking at months and years rather than weeks. Be patient and make the process a part of your lifestyle rather than a quick fix blitz.

Liam Taylor, -
Gyms in stevenage