Constructing a plan for adding a serious and quality muscle mass isn’t so complex process, but even, if you have just a little knowledge about fitness and muscle building, you must be aware that muscles are built in the kitchen and not in the gym.
Many experts and professional bodybuilders contributed with their thoughts on eating healthy and focusing on diets that includes quality amount of carbohydrates, proteins and fats. Many of them, if not all, pointed on the importance of having a well balanced diet and the possibility of becoming “a massive gorilla” if followed correctly.
If you are one of those who wants to add mass to your chest, arms and back, then this article is definitely for you.
I won’t waste your time, and will start right away with the most important things, you need to look upon in order to build muscle.
Usually those, who have problems and find it difficult to increase their body weight choose to eat the right types of food, but in fact, aren’t consuming sufficient quantities which are needed in order to provide muscle growth. On the other hand, those who do not have this problem, i.e. find it easy to put weight, are eating large amounts of any food that comes into their hands. That’s why, their stomach becomes the largest and the biggest part of their body, something that can’t be set as an example.
Speaking about an ideal concept, when it comes to building a quality muscle mass is the one that allows your muscles to grow and progress, and yet is not putting your body in a position to get a lot of fat.
This concept will be explained to you in 6 different points in the continuation of this article.
If you follow the tips below, you will end up putting together a great diet, which will build your body by putting quality muscle mass.
Increase the number of meals
You won’t be able to grow and excel, if you eat only 3, 4 or 5 meals a day. If your goal is to put a large muscle mass, you need to eat large. That means you need to increase the number of meals up to 6 or even 7 in one day.
The benefits of this are huge. Simply by eating smaller and more frequent meals, you will give your body a space to absorb the needed nutrients faster and easily, which means you will get more amino acids, vitamins and minerals from the food, if you eat larger meals.
By eating more frequently throughout the day, your body will increase the secretion of testosterone and insulin, which in fact, will result in increased muscle growth and reduced secretion of cortisol (a stress hormone that is secreted during exercising).
Increase the daily amount of protein
Proteins are composed of amino acids, which are the basic units of a muscle tissue. By having enough amino acids in your body, you will allow better muscle growth. The least amount that you need to take in order to stimulate muscle progress is about 1 gram of protein per 1 kilogram of body weight. This means that if one bodybuilder weighs 90 kilograms, he should consume at least 90 grams of protein in a day. These calculations are very easy, but many trainees aren’t looking upon these calculations and are importing less amount of protein, which is not enough and is not providing the results, they are expecting.
Don’t forget about the carbohydrates
The carbohydrates “work” together with the proteins, creating a hormonal environment that is ideal for muscle growth. They help in the process where the amino acids are transferred from the food to the muscles so that they are used to construct either new muscle cells or to recover the already damaged muscles during the workout. You should know that the carbohydrates are stored in the muscles as glycogen, which is a powerful source of energy.
You can start with 2 grams of carbohydrates for 1 kilogram of body weight, but unlike proteins, you should divide the carbs in the first 3 to 4 meals of the day, and reduce their intake in the after training meal and the meal before bedtime.
Focus on fat intake
A very common mistake among those who want to put muscle mass is that they don’t distinguish between good and bad fats. The truth is that not all fats are the same. There are healthy, unsaturated, omega 3 and 6 fats, which play major roles in the process of building quality muscle mass. Import the following foods in your daily meal plan and see the benefits yourself.
Salmon, red meat, almonds, hazelnuts, olive oil are some of the foods, you should always look upon when constructing a bulking diet plan.
Don’t get fooled by thinking that cholesterol and saturated fats are bad; because the truth is that they are very important when it comes to stimulating the growth of the muscles.
Consume foods rich in fibers
Consuming large amounts of food that contain fibers won’t help you to become big, but will significantly improve the digestion of the food, you are importing. Sometimes, the digestive system can’t handle the excess calories they need, in those cases, it becomes hard for a person to gain muscle mass. Vegetables, oats and brown rice are an excellent choice when it comes to consuming complex carbohydrates and fibers.
The inclusion of this type of food in all meals (except before and after training) will definitely help you to put muscle.
Although, we all bring one or two liters of water in the gym which we drink while exercising, many of the trainees are still in a state of mild dehydration. The reason being very small amount of fluid intake. If you want to become big, you must be constantly hydrated because that charges the muscles with liquids providing additional force, endurance and most importantly, PROGRESS. By staying hydrated, you will also have better food digestion. Look upon entering around 3.5 to 4 liters of water per day. Besides water, you can add other liquids such as green tea, sports drink, milk, and others.
And now comes the fun part. Below, you will find an example of how one diet plan for adding huge muscle mass should look like.
- 100 grams oat flakes
- 4 whole eggs
- Fruit of choice
- 100 grams almonds / nuts / peanuts
- 30-40 grams of dried fruit
- 250 grams white steak
- 100 grams brown rice
- Boiled vegetables
30 grams of whey protein
30 grams of whey protein
- 250 grams white steak
- 400 grams of cooked potatoes or 100 grams of brown rice
- Salad with olive oil
*Before bed snack
30 grams casein protein