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You’re interested in building muscle, so chances are you’re serious about training. Muscle gain is a whole different ballgame to fat loss. Everyone wants to lose a little fat, get leaner, see the scales drop and fit into their slim-waist jeans, but building muscle is another animal entirely.
If you’re serious about your training and progress in the gym, you need to get serious about your nutrition too.
While anyone can out on weight, that’s not what it’s all about. Sure, you could probably gain 50-lbs in a year by stuffing your face with junk food and high-calorie snacks, but it’s highly unlikely that even a quarter of that 50-lbs would be muscle. What you need is a diet that helps you pack on the right type of weight – slabs of lean muscle, with minimal fat gain.
Too many people focused on bodybuilding treat every day like an eating competition or an all you can eat buffet, believing that they can force feed muscle growth by ramming calorie after calorie down their throat.
This brings us to the first issue of calories, that we must address before tackling carbs and fat. To gain weight you need a small excess of calories. Find your maintenance calorie intake first, either by using an Online calorie needs calculator, or basing it off your current diet – if you’re maintaining weight at the moment, then you’re eating at maintenance level.
To gain lean mass with little to no fat gain, add 400 calories per day to your maintenance level. This is enough to lay down a solid foundation for building muscle, but isn’t so excessive that those extra calories will convert straight to blubber.
Make sure that you’re eating around one gram of protein per pound of body-weight each day too. This is absolutely imperative. Any less and you compromise your muscle-building progress, and much more will be wasted.
The next consideration is the all-important carb and fat intake.
Firstly – fats
Fats don’t immediately convert to body fat, despite what their name may imply, so don’t fear the fat. Doing so could impair your results. You need fat for hormone production. The main muscle-building hormone is testosterone, and to produce testosterone, you need an ample fat intake.
When starting your diet, aim for 0.4 grams of fat per pound of body-weight. So if you weigh 200-lbs, you’d shoot for 80 grams of fat.
Just like protein, any lower than this could mean you’re not making the most of fat’s hormone boosting properties, and not producing enough testosterone to successfully gain muscle, while any more is just overkill. Get your fat from a mixture of sources, and try to include all three types of fat;
- Monounsaturated from nuts, olive oil, avocado and peanut butter.
- Polyunsaturated from seeds, oily fish, fish oil supplements and flax seed oil.
- Saturated from full-fat dairy, red meat and coconut.
Next up, we’re on to carbs
While many dieters avoid carbs because of the potential negative impact on weight loss, when you’re gaining weight carbs are your new best friend.
Carbohydrate’s role is to shuttle nutrients to the muscle cells, aid with repair and recovery, and boost insulin and hormone levels to stimulate growth. Quite simply, you can’t build muscle optimally without carbs.
Add up the calories you’re consuming from protein and fat (protein has 4 calories per gram and fat has 9 calories per gram) and subtract these from your total calorie intake. Carbs have 4 calories per gram, so divide the number by 4 to get how many grams of carbs you should eat daily.