A Diet To Gain Muscle

Reports Of Farming Practices Are Concerning

The Best Science-Based Diet to Build Lean Muscle (ALL MEALS SHOWN!)

As consumer demand for tilapia continues to grow, tilapia farming offers a cost-effective method of producing a relatively inexpensive product for the consumer.

However, several reports over the past decade have revealed some concerning details about tilapia farming practices, especially from farms located in China.

Get Protein At Every Meal To Gain Weight

Eating more food is key in order to gain weight, but the amount of protein you eat is also important. Considering protein is the building block for most of your entire body – especially your lean mass, upping your intake of this macro is usually necessary to put on muscle mass.

In addition, high protein intakes may also support less fat gain during a calorie surplus – making it a lean bulk essential.

A month-long study looking at 1,000 calorie overfeeding with 20% of calories coming from protein, compared to 10 to 14% calories from protein, resulted in roughly half the amount of fat gain with higher protein intakes – the the high protein group gained 2.5 pounds of fat compared to the lower protein group who gained 4.5 pounds .

Look for opportunities to add protein at every meal and snack with protein rich foods and supplements.

Pro Tips

  • Add protein powder to your foods like oatmeal, mashed potatoes, baked goods, pancakes, or glass of milk.
  • Swap your sour cream for greek yogurt
  • Switch to whole grain or protein pasta

Eat Breakfast To Help Build Muscle Mass

This gives you an immediate burst of energy and helps you to stay full until your next meal or snack. It also sets the trend: youll tend to eat healthier if your day starts with a strong and healthy breakfast. Your best bets if your trying to build muscle mass are omelettes, smoothies and cottage cheese.

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Reasons For Lack Of Weight Gain

Some common reasons why a person may find it hard to gain weight include:

  • genetics
  • having a very physically active lifestyle or job
  • overexercising

Please note that some people are too thin because of a disability, eating disorder, substance abuse, or serious medical condition these conditions are not addressed in this fact sheet.

Carbs And Fat Needed To Gain Muscle

Pin on protein

In terms of your carb and fat intakes, the recommendations are more varied. You need dietary fat to ensure optimal hormone functioning, among other things.

Recent bodybuilding research suggests consuming 0.220.68 grams of fat per pound of body weight per day .

If you tend to prefer fattier foods, start on the higher end of that range and adjust from there. The rest of your daily calories should come from various carb sources.

To calculate this, multiply your daily protein goal by 4 and your daily fat intake goal by 9, as protein has 4 calories per gram and fat has 9 calories per gram. This will establish how many calories youll be consuming from protein and fat.

Next, subtract this number from your calculated daily energy need, and divide it by 4 to get the grams of carbs you need to eat to hit but not exceed your daily calorie intake.

In the long run, getting a consistent protein intake and ensuring you dont exceed 500 surplus calories per day are the keys to gaining muscle without putting on too much excess fat.


Eating for muscle gain requires sufficient protein and calorie intakes to drive growth. Avoid eating more than 300500 extra calories per day to minimize gains in body fat.

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How To Eat On Nontraining Days

Muscles require rest days to grow, but you shouldnt scarf down the quantity of carbohydrates you do on training days since the demand for carbs can fall considerably when youre inactive. This is where people often get into troublethey continue to maintain a high-carb intake on days they dont hit the iron and arent burning through a lot of carbohydrates. The end result? A rise in unwanted body fat, especially around the lower back and midsection.

The basics of our lean-mass meal plan sum up what youve just learned. As far as portion size goes, the diet delivers a roughly equal amount of protein and carbs for most meals. Youll eat six times per day to supply your body with critical nutrients, especially aminos, for driving muscle growth, and meal timing focuses around workouts and time of day. On training days, you get to eat more carbs overall and your post-workout meal is loaded with themthe meal plan on page 3 includes 177g of carbs after training. Try this at another time of day and it could lead to fat gain here it will spur muscle growth.

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George Rudy

Tips To Lose Body Fat While Gaining Muscle

Letâs bring this all together and create some actionable steps to losing body fat and building muscle at the same time.

1) Sustain a caloric deficit while eating enough protein. You need your body to burn more calories than you consume, and also provide your body with enough protein to rebuild its muscle.

You can only lose fat if youâre in a calorie deficit.

Remember the Sorting Hat analogy:

If youâre eating too much, your excess calories are being sent to the âStore as Fatâ house.

We want to pull from this house instead. So eat less than you burn consistently.

To help here, I have 3 resources for you:

  • Beginnerâs Guide to Healthy Eating. If you want tips and tricks to create habits based on REAL food, that guide will help get you there.
  • âDetermining the Perfect Diet for You.â I talk about the benefits of creating a Mental Model on nutrition like Intermittent Fasting, Paleo or Keto to help navigate all the food choices you need to make.
  • Count calories: This means learning your total daily energy expenditure, and tracking your other calories through an app .
  • You donât have to follow some predetermined blueprint like âlow-carb.â You can create your own diet . Learn all about it right here.

    2) Strength train. If you could sell a pill that could be prescribed to every single person on Earth to make them healthier, it would look something like a strength training routine in a bottle.

    It is one of the best things you can do for your body.

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    How Much Protein Do You Need To Gain Muscle

    Many people find themselves asking, How much protein should I eat to gain muscle? Like most things in life, there isnt a one-size-fits-all answer, but there are some guidelines that can help when it comes to muscle building foods.

    How Much Protein Per Day?

    The recommended dietary requirements for daily protein is at a modest 0.8 g/kg of body weight per day. This means if you weigh 130lbs, optimal protein intake would translate to eating a minimum of 47g of protein, or about 2 small chicken breasts a day as part of a muscle building diet.

    This RDA requirement is the bare minimum of protein consumption and is based on the average sedentary individual. If you dont exercise and also sit for 8+ hours a day, then the RDA recommendation is perfect for you, and theres no reason why you need to eat more protein.

    How Much Protein Per Day to Build Muscle?

    I have found from training clients that a higher protein intake translates to faster fat loss and a higher metabolism versus a lower protein intake, even if you dont do strength training. Adding more protein to your diet causes you to eat less, which results in weight loss.

    For building muscle and fat loss, I would recommend about 40% of your total calories come from protein, or about 1 gram of protein per pound of body weight.

    Good Sources of Protein

    Instead, swap out your breakfast with high-protein choices like eggs, Greek yogurt, or smoked salmon, or throw a scoop of protein powder in your smoothie or oatmeal.

    Choose Low Volume Foods To Gain Weight

    Diet To Gain Muscle: 3 Late Night Snacks To Build Muscle

    Low volume foods are options that pack a lot of calories in a smaller portion, meaning you can consume a lot more energy without having to eat large amounts. Getting more energy in a smaller package is going to be much easier than trying to live off salads, but this also doesn’t mean you have to live off junk foods. There are plenty of healthy foods that can support your increased needs.

    Extracting different components from foods, like oils, proteins, and sugars from whole foods, is an easy way to get concentrated macros that can provide a significant source of calories without taking up too much space. It also allows you to fine-tune your nutrition by choosing the type of bulking macros that work best for your health and your needs.

    Healthy high calorie foods to eat more of include:

    • Plant-based oils, 1 tablespoon = 120 calories
    • Olives and avocado, 10 olives or 1/2 cup avocado = 120 calories
    • Nuts, seeds and nut butters, 1/4 cup nuts or 2 tablespoons peanut butter = 170 calories
    • Full fat cream and cheese, 2 tablespoons cream or 1 oz cheese = 100 calories
    • Natural sugars like maple syrup, honey, agave, and molasses, 1 tablespoon = 60 calories
    • Whole grain muffins, pancakes, and waffles, 1 large = 175 to 200 calories
    • Dried fruit, 1/4 cup = 100 calories
    • Whole milk dairy products like yogurt and milk, 1 cup = 150 calories
    • Protein powders, 1 scoop = 120 calories

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    Do Sore Muscles Burn Fat

    Also, as you get into a regular exercise schedule your muscles will adapt and the soreness will lessen over time. But to answer the question no, sore muscles do not burn fat directly. You burn calories both during your workout and after your workout. And sore muscles are just one indication that you exercised.

    How To Lose Fat While Gaining Muscle

    To answer the question of losing body fat and gaining muscle at the same time, Iâd like to introduce an analogy from the world of Harry Potter.

    Recall the âSorting Hat:â The Sorting Hatâs job was to determine which of the four houses kids will call their home.

    Itâs almost like a traffic director: âHarry, you will go to Gryffindor! Draco, you will go to Slytherin!â

    Your body operates on a VERY similar operation: every day it receives new calories , and it needs to decide what to do with them!

    For example:

    You eat a chicken parm sub with fries and a 20-ounce soda. Your body then has to know where to route all those calories.

    To keep things simple, it has three choices. Itâll sort those calories into one of three houses:

    A. Burn for Fuel.

    B. Rebuild Muscle.

    C. Store as Fat.

    Right now, when you eat food, your body sorts most of those calories into âBurn for Fuel.â

    Thereâs a number of calories your body needs each day just existing: to keep your liver functioning, your heart pumping, your brain operating, to regulate your body temperature, and so on it burns a good chunk of calories just keeping the lights on.

    This is your âBasal Metabolic Rateâ which you can calculate for yourself in our TDEE calculator.

    Thereâs also âB. Rebuild as Muscleâ and âC. Store as Fat,â which I devoted entire sections to above.

    However, our goal is the OPPOSITE of this.

    We want to keep the muscle we have while getting rid of the fat!

    Does your body just shut down?

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    Dont Lift Too Heavy Or Too Light

    When youre focusing on gaining muscle, you want the weight to be heavy, but not too heavy. Light weight wont build muscle effectively, but lifting weight that is too heavy will focus more on building you strength and less on building mass.

    According to a 2016 study, moderate loads are better for muscular hypertrophy while heavier loads are better for muscular strength .

    The best recommendation is as follows: make sure the weight is heavy and light enough to keep you in the 8-12 rep range. The weight should be light enough for you to get 8 reps but heavy enough to not allow you to go past 12 reps between each set.

    Change Up Your Workouts And Rep Schemes

    Good Diet Plan For Muscle Gain

    Its important that you periodically mix up the exercises youre doing. Sticking to an exercise long enough allows your body to adapt and get comfortable. After about 4-6 weeks though, switching the exercises up will keep you progressing.

    A 2014 article established that changing the exercises up is more effective than your loading scheme, which is your exercise intensity and volume . This prevents plateauing and targets other minor muscles you havent been hitting as much. This can be as simple as switching from a flat bench press to an incline bench press.

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    Eat Whole Foods 90% Of The Time

    To really get the results you want and to boost your muscle mass significantly, 90% of your food intake should consist of whole foods.

    Whole foods. These are unprocessed and unrefined foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, vegetables, pulses, fruits, rice, oats, quinoa etc. Processed foods Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements

    Why not try our extensive library of video workouts and training plans, as well as sampling the Les Mills on Demand service, alongside the 8fit and NEOU fitness apps with our fantastic value £9.99 online fitness membership.

    Eat More For Weight Gain Quality First Quantity Second

    Being underweight usually occurs when energy intake is less than the energy used. In other words, you need to eat more in order to gain weight.The secret to healthy weight gain is to make all your kilojoules as nutrient-rich as possible. Consuming more empty-calorie foods like soft drinks and chips is not a successful way to build muscle, strengthen bones or repair tissue after surgery.Suggestions include:

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    Use Toppings Sauces And Add Ons To Gain Weight

    Similar to oil and butter, a lot of toppings and add on ingredients can help you hit your goals. This is where many of the low volume foods mentioned above can help. The more add ons, the more opportunities to add extra calories.

    Pro Tips

    • Top your food with cheese, seeds, nuts, and avocado
    • Use mayo on sandwiches and in dips
    • Use cream based sauces
    • Drizzle maple syrup or honey on your toast or pancakes

    Why Casein Is One Of The Best Proteins You Can Take

    How to gain MUSCLE for SKINNY guys | Full DIET plan

    Casein is a slow-digesting dairy protein that people often take as a supplement.

    It releases amino acids slowly, so people often take it before bed to help with recovery and reduce muscle breakdown while they sleep.

    Several studies have shown it helps boost muscle growth, along with a ton of other benefits.

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    How To Bulk Right

    Because of the bodys limited muscle-building potential, it makes no sense to bombard it with a great excess of calories. A small surplus is enough. Eating 200300 calories above maintenance level will do the trick, says John Alvino, a nutrition expert and strength coach in Morristown, NJ.

    Start by eating 1418 calories per pound of your body weight, and adjust from there. Consume one gram of protein per pound of your body weight daily, two grams of carbs, and 0.4 grams of fat. In other words, a 180-pound man looking to gain weight would eat between 2,500 and 3,200 calories daily, consisting of approximately 180 grams of protein, 360 grams of carbs, and 70 grams of fat. To make adjustments, tweak your carbs and fat, but keep your protein intake constant.

    The fatal mistake bulkers make is eating too much too soon. They may start out following an intelligent diet, but when the scale doesnt jump five pounds in a week, they assume the program isnt working and start swallowing everything in sight to see gainsand then they get fat. Of course, its true that more calories provide more raw material for muscle, but the body is still capable of building muscle without them. In fact, its been shown that muscle growth can occur even while in a caloric deficit.

    How Do You Gain Muscle

    If you want to build muscle, youâll have to lift heavy things and ensure that your body has enough calories and protein to adapt by building more muscle.

    In our Beginnerâs Guide to Building Muscle and Strength, I summarize it as follows:

    • Lift heavy things
    • Eat a diet based on your goals
    • Rest so your body can recover

    Letâs chat about each one quickly.

    1) Lift heavy things. I will always be on Team Strength Training. If youâre looking to build muscle, youâre gonna need to lift heavy things.

    When you lift an object enough times, your muscles reach the point of failure. This causes your muscles to tear and breakdown.

    When your muscle rebuilds itself following the workout, itâll be bigger and stronger than before. Then you do it again.

    And again.

    And again.

    As long as you are eating enough to rebuild your muscle, youâll get stronger!

    Not sure where to start on a Strength Training practice? No problem! You can download our free guide Strength Training 101: Everything You Need to Know when you join the Rebellion below:

    • Everything you need to know about getting strong.
    • Workout routines for bodyweight AND weight training.
    • How to find the right gym and train properly in one.

    2) Eat a diet based on your goals. Because your muscle needs to be rebuilt after exercise, the calories are gonna need to come from somewhere. Iâll talk a lot about proper diet in the next section , so I wonât spend too much time on it here.

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