In the first installment of this series I covered why you can’t build muscle with the workout you’re doing now.
I also shared what has worked best for me in the gym.
Here’s the link to that article. http://snowtrainingsystems.com/cant-build-muscle/
While the gym workouts are important for building muscle they come in a close second to dieting and the right foods for building muscle.
Diet is what will determine your success with building muscle.
Ask any pro bodybuilder or men’s physique competitor and they’ll tell you the same.
You need to make protein your top priority.
Without further ado here are some reasons why you’re not building muscle.
You’re not making Protein a priority
When you’re eating to grow, most of your calories need to be from protein.
A lot of people overeat the wrong calories.
You want to fill up on eggs, chicken, steak, and beef.
These are the top foods that will add muscle to your body.
- Egg whites
- Ground beef
These are in no particular order either.
If you eat consistently from these protein sources you’ll be able to build a solid foundation of muscle.
Make eggs and steak a top priority, everything else is good, even though not to the extent of the eggs and steak.
Steak and eggs will help you build a tremendous physique.
The next sources of food I’ll cover are fats.
Fats are essential for your body’s hormone production.
If you cut fats out of your diet your body will be missing out on quality nutrients.
Fats help your bodies natural testosterone production.
Here are some good fats that you need to be eating.
- Coconut oil
- Macadamia nut oil
- Peanut butter
All of these are good healthy fats that will be good for your body and will help you to make progress with your physique.
Fats and proteins are most important when you’re trying to make lean muscle gains.
The next food source we’re going to cover are carbs.
Carb tolerance ultimately depends on the individual.
Some people can handle 400 grams of carbs.
Others can’t handle more than 250 grams.
Find the right balance and keep the correct carb intake for you.
Here are some good carb sources to eat.
- White rice
- Sweet potatoes
Keep carbs simple, since carbs are most responsible for fat gain.
Eat a high volume of 1 or 3 of these carb sources.
That’s what it is ultimately up to.
A good way to eat these meals would be to spread them out over 3-5 meals.
This can be done even if you do intermittent fasting.
I’ve done intermittent fasting and I will admit that it’s effective.
Now, since I’m bigger and have more weight to maintain I eat breakfast too.
Not everyone is 230 lbs though.
I will admit that it can still work even if you’re 230.
Here are some sample bulking diet meals.
- Meal 1: 5 whole eggs, 1 cup of oats
- Meal 2: 8 oz chicken breast with spinach and sweet potato
- Meal 3: 8 oz ground beef with spinach
- Meal 4: Handful of cashews or almonds
- Meal 5: 2 cups of white rice with 8-12 oz of steak
If you follow that bulking diet and don’t gain any weight, it’s your fault.
You need to follow that to the t and you’ll see the results.
With this diet you want to eat the same foods consistently so you’re body can get used to digesting these foods.
If you teach your body to process more food you’ll be able to build muscle faster and you’ll have less body fat.
Having less body fat is also great for your hormones.
Most people make the mistake of adding too much body fat when they’re bulking.
You want to slowly add mass to your body to minimize fat gain.
When you’re training in the gym, you need to stay focused on increasing the poundage.
That means that you need to lift heavier if possible while maintaining good form.
If you’re able to do that you’ll have no trouble adding quality size.
This is where most people fail, if you follow that bulking outline you’ll have no problem adding quality size.
Remember to experiment too.
If your stomach can handle more calories then I outlined for you, by all means eat more.
This is something that is difficult for people to do.
They usually want to rigidly stick to the system.
With bulking if you can handle more calories without adding body fat then increase the calories.
Keep this in mind whenever you decide to keep increasing your calorie intake.
If this is hard for you make sure that you take it one meal at a time.
One meal at a time
When I struggled to eat enough to build muscle, I began to live by the mantra “one meal at a time.”
While it may sound silly, this worked tremendously.
The whole principle behind it is to only focus on the next meal you have to eat.
If you’re able to focus on the next meal only, you’re likely to stick to your diet.
One meal at a time.
- Remember that diet is going to be ultimately responsible for how much size you’re able to build. The better quality foods you eat, the better you will look.
- You can get fat, if you overdo the calories. Consume a lot of the foods that I wrote down in the article. These foods have been helping people add quality muscle for years.
Thank you for reading.
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