Increase Muscle Size

The practical way to Increase Muscle Size

EATING FOR GAINING MUSCLE SIZEEATING FOR GAINING MUSCLE SIZE
In competitive bodybuilding these days, there is no doubt that �bigger is better.� In today�s competitive arena, muscle size is king. Mass has become the new currency of bodybuilding. The more you have, the more attention you get.
1. Muscle Gaining Nutrition
No matter how hard you train, in order to put on solid mass, you must feed your body correctly and get enough rest so that your body can compensate for your workouts by growing more muscle.
In order to gain maximum fat-free muscular weight gain. your nutrition diet should be high in protein, high in complex carbohydrates, and low in fat. This is otherwise known as the 5-3-2 (50% carbs+30% protein+20% fat) diet. The key element here is to keep the protein intake high, keep the fat intake low, and manipulate the amount of complex carbohydrates in order to supply sufficient calories for energy expenditure.
2. Muscle Gaining and Protein
I build all my trainee�s diets from the ground up starting with protein intake. Yes, I realize that consuming excess protein without sufficient energy calories from carbohydrates is counterproductive, but I am not espousing eating huge amounts of protein to the exclusion of all else. It is very important to construct a diet by meeting dietary protein intake needs first, before addressing energy issues. Common bodybuilding rule says 1-1.5 grams of protein per pound of body weight. For weight gain and to stay safer I prefer tobe in the middle of this range. To illustrate take a two hundred pound body builder, his needs of daily dietary protein intake comes to 1.25x 200 = 250 grams Protein contains four calories per gram. This means our two hundred pound body builder would consume approximately 250 x 4 =1000 calories from protein daily. Select high protein foods such as chicken breast, turkey breast, fish.
3. Role of Carbohydrate in Muscle Building
Next, calculate your dietary carbohydrate needs.
Most of a bodybuilder�s energy calories will come from complex carbs. If protein is 1000 calories (based on 250g) and 30% of the diet, then carbs are 1667 calories at 50% of the total calories.
Good sources of complex carbohydrates include rice, potatoes, pasta, oatmeal, cream of wheat, yams, beans, and vegetables. For snacks and desserts, eat fruit. As a Bodybuilder you must love bananas, apples, oranges, grapes, and more. Sure, the fruit sugars are more simple, but you also have the fruit fiber to slow down the absorption.
4. Fat and Muscle Growth
The last nutrient to address is fat.
I know that planning fat intake may sound a little funny, but I teach all my trainees to become �fat conscious,� that is, see the difference between GOOD FAT and bad fat to become aware of the fat content of foods and avoid bad fats.
Bad fats include fats containing large amounts of partially-saturated, saturated, and trans-fatty acids such as those typically found in processed foods and fried foods. Since most foods, including unrefined foods, generally contain a certain amount of naturally occurring fat, you usually don�t have to go out of your way to insure an adequate intake of fat calories.
5. Six Time Meal to build Muscles bigger
You should eat six meals per day, too, that�s what it takes.
Eating frequently ensures that your muscles are constantly bathed in nutrients such as amino acids, which are essential to their growth. Eating frequently also stimulates your metabolic rate due to the thermic effect of food; every time you eat, your body to expends calories as it breaks down the food. Protein is the most energy-intensive nutrient to digest, followed by carbs, then fats which require literally no energy to break down and hence get converted to bodyfat unless they are immediately used for energy.