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Muscle Weight Gain – The Basics of Bulking Up

For bodybuilders trying to gain muscle it doesn’t matter how good their diet is they are doing everything to gain some body fat. This is normal because when we eat more calories than we can burn off your body always stores some calories as fat. The key to reducing your fat intake is to eat the right foods. While doing this you will still have to train hard. This article describes the basics of development.

A diet designed to build muscle depends on the following three factors:

1. Nutritious foods. You should increase your protein intake to 1 to 1.5 grams of protein per pound of body weight. This means if you weigh 200 pounds then you need to eat 200 to 300 grams of protein per day. You have to experiment with how you portion out a meal because some people can’t eat a lot of protein in one sitting without feeling tired afterwards. Your protein should come from sources such as chicken, red meat, turkey, tuna, egg whites and some fish.

2. Increase your carbohydrate intake. When you are trying to gain muscle mass you need to work hard. To maintain your energy levels you will need more carbohydrates. You should be eating 1.5 to 2 grams of carbs per pound of body weight per day. So for a 200 pound person they should have 300 to 400 grams of carbs a day. Remember, you want to reduce the amount of fat. To do this, get your carbohydrates from good, simple carbohydrates like rice, brown rice, whole grains, sweet potatoes, and oatmeal. Try to avoid or limit the simple carbohydrates that you get from fruits and energy drinks until after you work out when your body needs quick fuel to regenerate and start the re-design process. Be sure to add fibrous carbs to your meals as well. These will include green vegetables. It is also important to distribute half of your carbohydrates when your body needs them the most – the first meal of the day and after exercise.

So if our 200 pound bodybuilder eats 300 grams of carbs per day, half of those or 150 is divided between breakfast and after meals (75 grams per meal). The remaining 150 grams are separated from the rest of the food per day. Unless your exercise is in the evening it is best to avoid carbs after 6 or 7 pm.

3. Increase the amount of fat. A healthy diet includes eating the right amount of fat. These are poly and monounsaturated fats found in flax seeds, omega three, olives, etc. These fats are necessary for the body to function. They will help your recovery as well. Avoid eating foods that are high in saturated fat and find good ones.

To increase muscle mass without increasing your body fat you must follow the three principles outlined in this article – eat good muscle, increase your carb more and you are “good” fat.

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