We think there are only two reasons people work out. It is either they want to lose weight, or they want to build some muscles. Just like there are nutritional plans for those who wish to slim down, there are also specific gain muscles diet plans for those who want to bulk up. It does not matter if you want it all over your body or just some select part, once you get on these plans, and put in some real weightlifting workout in the process, you’re gonna be happy with your results.
How Does Muscle Gain Happen?
This may not be a scientific report on research about the matter, but we want to give you as much detail as possible, which is why we’re starting from how muscle gain really happens. This knowledge will help you understand how much work is going on in your body as you diet and work out. It helps you understand the need for persistence, patience, timing, muscle gaining diet, and the right procedure.
There are 650 skeletal muscles in the human body, all made of sarcomeres and myofibrils which are threadlike tissues that enable contraction. The more they contract, the stronger they become, and the bigger too. Exercising frequently means making use of your muscles a lot, and breaking them down to an extent. This is what causes the soreness we feel after a strenuous workout. After the workout, your body makes use of whatever resource that’s at its disposal to heal the broken tissues. This healing process happens by combining muscle fibers to form new muscle protein strands, thereby increasing the thickness and size of the muscles.
Mechanisms that Help Muscles to Grow
Here is a simple math to help you understand this. More muscle protein synthesis + less muscle protein breakdown = muscle growth. So, if you wish to grow your muscles, then you have to work on losing fat gaining muscle diet plans. You have to apply more than just your bodyweight to build some tension on your muscles, cause some breakdown/damage on it, and stress it with a “pump” (metabolic stress).
The Place of Rest and Nutrition in Muscle Building
On another note, putting all that stress on your muscles is great, but you also have to give it time to rest and heal. The resting and healing process is when you need to employ your special nutritional gain muscle lose fat diet to boost the bulking process. Always remember that is it is what you make available to your body that it will use in the healing and recreation of the tissues. Without proper rest and nutrition, it is most likely that the anabolic process that brings about muscle synthesis and growth can be replaced with a catabolic process, which is destructive.
Timing and Eating Right
You might have come across some diets to gain muscle procedure where you’re expected to eat certain foods right before or after your workout. This is very helpful because muscle protein metabolism takes place at high intensity within the first few hours after working out. What you put in your body in the way of nutrition at this time determines the result of this metabolic process.
This metabolic process goes on, but at a slower pace, for another 24 to 48 hours. What you eat at this time also helps with the healing and growing process. This does not mean that you’ll see the changes immediately. It takes some time and consistency with your workout regimen and weight loss muscle gain diet to see actual results with your physical eyes.
Foods That Can Help You Gain Muscles
Here, we’ll talk about food items you should eat with regards to this cause, but before then, let’s talk about protein, carbs, fats, and how they help with muscle building.
Protein
This is the first class of food that comes to mind when it comes bulking-up. No wonder it is referred to as “bodybuilding food”. The thing is, you should make sure this class of foods is heavily represented in your meals every day. But you have to be careful not to overdo it. Your daily meal should not contain protein that is more than 30% of your daily calorie count. Anything more than that, according to scientific research, may be harmful to your health.
Carbohydrates
If you are familiar with diet to lose weight and gain muscle plans, then you probably understand the place of carbohydrates in bulking up. When you ear carbs, they provide your body with energy, most of which are stored in the muscles directly and used when necessary. If you are overweight and you want to slim down, you should try to eat lesser carbs, but aside from that, 50% of your daily calorie count should be all carbs.
Fats
It turns out fat plays a huge role in the bulking up process, as opposed to what many of us like to think. The diet muscle gain fat loss programs out there do not necessarily require that you cut out fat completely, but to eat healthy fats. These healthy fats provide the body with good cholesterol which plays a notable role in the production of growth hormones.
Examples of healthy foods that would help you grow muscles are:
- Brown rice
- Beef
- Beets
- Cheese
- Eggs
- Oranges
- Milk
- Bison
- Quinoa
- Apples
- Spinach
- Greek yogurt
- Salmon
- Chicken breast
- Peanuts
- Turkey breast
- Tuna
- Shrimp
- Tofu
- Beans
- Edamame
- Chickpeas
- Scallops
- Buckwheat
- ETC
What Does A Muscles Gain Diet Look Like?
People often ask, what is the best diet for muscle gain and fat lose? Well, there are a bunch of things you have to consider before you can come up with a plan that works for you. A plan that worked for Adam may not necessarily work well for you, except you have the same conditions with him.
Body Type
There are different body types; the endomorph – round build and easy gainer, the ectomorph – slender build and hard gainer, and the mesomorph – athletic build and rapid muscle gainer. Once you know what body type you have, then you can come up with the best diet to gain muscle for your body.
Nutrition
Ectomorphs are shard gainers. It is almost impossible for them to gain weight no matter how much they eat. To build some muscles, this body type is expected to eat a lot of carbs as possible to increase their calorie count and help them build mass.
As for mesomorphs, their best form of nutrition should be heavy carbs during the day and less of it at night. This will help them power through their training effectively and see results as well.
When it comes to nutrition, endomorphs should go for a diet plan to lose weight and gain muscle. They should eat more of protein and little fats and carbs.
Follow the 7 rules for proper muscle building:
- Avoid simple carbs
- Eat 6 meals or more per day
- Eat balanced meals with a lot of protein and carbs
- Stock up on essential fatty acids
- Take before/after workout protein
- Drink a lot of water
- Take nutritional supplements
This reads like a lot, and that’s not even all of it. It goes to show that it takes some hard work and dedication to get what you want.