Dieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns. Now, when I say eat, I do not mean just anything. Although you must consider types of calories you consume, you can’t simply eat more food and expect to get bigger; too much-refined sugar and fat and not enough protein and the correct carbohydrate sources could add more body fat than muscle.
Along with all the protein, eat a good balanced diet consisting of the four basic food groups. Eat lots of fresh vegetables, raw or lightly steamed; do not overcook them as that will destroy the nutrients.
Avoid sugar such as candy, soda, cakes, pies, cookies, donuts and other highly refined carbohydrates. Initially, these appear to give you energy, but that fades away quickly and leaves you more tired than before. You are trying to build your body up; sugar will only tear it down.
Increase your carbohydrate intake to between 1.5-2 grams of carbs per pound of bodyweight.
Increase your intake of good fats. Some fats are necessary to ensure good hormonal production and thus muscle growth.
What are good foods for a muscle mass diet?
Depending on your schedule and your level of experience, your fitness program should consist of training 3 to 6 days a week. Each workout session should be limited to no more than 60 minutes of intense weight training. More time in the gym and your testosterone levels will suffer. Click on the links below to access a suitable bulk up training routine suitable to your level of training experience.
During the bulk stage, cardiovascular exercise should be limited to 2-4 sessions per week of not more than 20-45 minutes each.
Supplements for Bulking Up
Make sure that you cover the basics of supplementation – a Multiple Vitamin and Mineral formulae, Vitamin C, Chromium, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil. Also, a good weight gainer or protein powder is a great way to add valuable calories and nutrients to your diet.
Rest and Recovery
You need 7 – 9 hours of sleep each night in order for your body to run efficiently. Deprive your body of sleep and you won’t have optimum fat loss. Lack of sleep also results in muscle loss, which in turn lowers your metabolism. You also get deprived hormonal production, which makes it difficult to build muscle. Sleep loss results in lower energy levels, something not conductive to great workouts.
I cannot emphasize enough that eating more calories on any given day than your body burns, will result in some of those calories will be deposited as body fat. However, if your training is right and you eat foods that burn belly fat, most of the calories will be used for energy and muscle production.