Best muscle building diet

September 6, 2022
3 Biggest Diet Mistakes

Like I said before, once you write your schedule down, never deviate. Why? Because, your body is begging for regimentation. It needs it. When you're training hard, you're body will come to depend on the nutrients at that same time every day. For example, if you eat everyday at 11 a.m., but you miss that meal, your body will start to cannibalize your hard-earned muscles.

So your first meal should come right when you wake up. Your last meal can come right before you go to bed. Now, some so-called "experts" will tell you not to eat before you go to bed. I say screw them. As long as you don't eat pasta or candy before bedtime, you'll be fine. Remember, during the time you sleep, your body is essentially starving. So feed it. Oatmeal with protein is what I eat. More specifically, I take in 10 egg whites, a cup of whole oats, and a piece of fruit.

Calories

Now that you understand the importance of timing, let's talk about calories. Nine calories per pound of body weight is what I call a "loser's diet." Nine calories is the top-end of the pyramid when you're trying to shed fat. On a cut, you would begin with 9 calories per pound as your baseline for 2-to-4 weeks, and then lower the calories incrementally after that time. 15 calories per pound is the starting baseline for a moderate "gainer's diet." Start with 15 calories per pound and after 2-to-4 weeks, gradually increase your calories. So for example, a 200-pound guy will start with 3000 calories, then adjust accordingly.

In my experience, most people don't have any common sense. The "more is better" mentality runs rampant. People want shortcuts, immediate results. Not in this sport. You need time to succeed, to find out what works and what doesn't. People always ask me, "How do you get 22-inch guns?" Take your Flintstone vitamins. For most of these guys, if I told them the truth, they wouldn't want big arms anymore.

So if you're that 200-pound guy, you have to resist the urge to start with 4000 calories all at once. Whether you're gaining or cutting, don't use shock tactics. Never blast your body with huge calorie increases or decreases. It's so hard to earn just one pound of quality muscle, why screw around with a shock diet that will make you lose half of that pound?

Let's say you go from eating 200 grams of protein per day to 400 g. How is your body going to be able to metabolize it? It'll probably crap half of it out. Plus, it'll be so hard eating so much so soon, you'll probably quit after two weeks. Remember, take your time. It's all about increments. Start slow, and build on it gradually.

Ratios

Let's talk about ratios of protein, carbs and fat for a gainer's diet. Here it is:

  • 50% protein
  • 35-40% carbs
  • 10-15% fat

Another way to think about this is 2g protein per pound of body weight and 1.5g carbs per pound of body weight. As for fat, I don't specifically add it to my diet. The fat comes naturally in the foods I eat like eggs, chicken and beef. Protein is the most important element here, so be sure to take in protein with every meal. So if we're talking about that 200-pound guy, he should start with 400g protein and 300g carbs every single day. Divide this by 6 meals, and you get 67g protein, 50g carbs, and about 20g fat for every meal. This is a guideline for a basic gainer's diet.

Hardgainer Protein/Carbs Calculator

Enter Your Body Weight:

As for foods, there are a lot of good choices. My preference for protein is lean beef (sirloin, rib-eye) and chicken. But I also eat a ton of eggs, turkey and fish. I'll eat 5-to-6 dozen whole eggs per day. Look for your best deals and your best cuts. My meat bill alone is more than $150 per week. I also happen to depend a lot on protein powders. Get most of your protein from whole foods first and use supplements only when necessary.

As for carbs, I'm different than most other bodybuilders. I pick one carb source and stick with it. I've learned that my body doesn't work well on pasta, rice, bread and other starches. More than 90% of my carbs come from oatmeal. Not instant oatmeal, but plain, old-fashioned whole oats. Oatmeal works for me. My body processes it well. It's also a good source of fiber. I eat at least 500g of oatmeal every day. That's 2000 calories right there. Like I said before, I don't add fats like olive oil to my diet. If I eat natural peanut butter or salmon, I add the fat that's in there. Every week my grocery bill totals more than $500. When it comes to bodybuilding, you can't afford to eat junk. A bodybuilder's diet is expensive. But this is another sacrifice.

Fine Tuning

Remember to treat everything I said as a guideline. Why? Because there are other factors that will affect weight gain, like genetics, training frequency, intensity and other things. For example, you could be a super-hardgainer and need an extra 500 calories. Maybe it will be 1, 000 calories. But at some point, the weight will stick. You'll reach that number. So, this is the most important piece of advice I'm going to give you. It's common sense, but most people forget it: Experiment. Examine yourself. Rip things apart until you start seeing results. Bodybuilding is about constant analysis. This is why it's important to log everything down: how many calories, how many grams of protein, what kinds of carbs.

This is how bodybuilding is like a science. You change one thing, and you watch for results. You change another, and see what happens. Sooner or later, you'll find what works for you. Eating is work. For Joe Average, you don't need to do this. But if you're looking to take your physique to the next level, you have no choice. Let's say 15 calories didn't work after 4 weeks.

where to find architect key dead cells why blogging is important for business? what answers are in a magic 8 ball? how much plant axie when will imperial workshop restock? how far does 90 db travel? what facility means? how often should an algorithm be updated what maintenance is required for solar panels? who developed the geocentric theory? where to start career pga 2k21? what degree do i need to be a therapist skills where to put resume? how math explains the world how often do creditors object to discharge? why challenge the status quo? when marketing to students tila prohibits? which answers the question what happened? diagram where kidney pain is felt who subject or object exercises weare transfer station weare nh? how skills are important? when internet explorer end of life? how much architect earn in india? how much item enhancers to level 20? how many degree in a triangle where can i stream overcomer? how often should you wash your hair where to find users in linux when recruiter says next steps where to find opportunity id in salesforce why transfer essay? what developer to use for black hair where to buy workshop republic clothing how meaning native american how much maintenance is a salt water pool whose classification is based on phenotypic characteristics? where is home maintenance? where does generation z end how often do workshops get attacked why questions for kids how leadership has changed how many improvement exam for class 10 cbse where theory test centres how developer options android where is russell means from how many workshops frostpunk where to graph 3 2 how long generation x? when industry attractiveness ratings are calculated how much make on onlyfans how much do algorithm engineers make? where is generation x when diagram questions why examples sentences how important is vitamin d where does hair grow from? how often examples sentences? how many algorithm digital signature consists of how much popular is india? where marketing definition? how many maintenance calories what engineering should i major in how many leaders are there in the world? which career is best for future? how much item 4 do i need? whom meaning in hindi? who examples questions where generator use what internet is available at my address? is the opportunity still available what research design is a survey? who classification of tumours of haematopoietic and lymphoid tissues? what improvement made to penicillin? how often do recruiters reach out on linkedin how long does it take to build the workshop where is animal research from? who create youtube which means almost the same as experience? why opportunity cost is called alternative cost? how many blogger in india? how many classification of masonry tools are there powershell where object from variable who research covid workshop where books are bound? where to improve smithing in skyrim how much working visa in uae who skill meaning? how often do healthcare facilities receive licensing review visits? when create index oracle why diagram template how much creating a website cost where do babies come from challenge activities when hiking? the distance between us chapter 14 summary what overcome challenges what leaders do which degree of murders is the worst who said to whom answers? who create bitcoin how long do workshops last what questions to ask? how engineering materials are classified how many answers can i get wrong how often work out to lose weight how much internet does discord use? when meaning in urdu? where are financing activities how frequently or how frequent? how much industrial engineers make why working out is important? how far is santa's workshop from me what is the best type of maintenance? how many workshop in southern railway? where to create an llc? why questions funny? what summary to put on a resume? quiz where answers are colours? how many facilities does usps go through? what leaders abused their power what theory is not whom im? where is proven industries located? where favorites are stored in edge how often meaning in nepali which intelligence describes an artist under whose leadership the indian association was formed when attending workshop it is advisable? when working with electricity appliances with a where to meaning in tamil what leadership style am i? how many questions are on the nclex? how much intelligence for moonveil why maintenance is required? how many internet users are there in the world? how many subject in grade 8 who vacancies south africa? when dev anand died how often questions and answers survey? who challenged roe v wade? where is alpha industries from how far quiz questions how opportunity zone funds work who am i diagram? how much vacancy in indian army where's activity log on facebook why algorithm is important in computer programming? how favorite in asl? what object is 7 inches? how much important is money management to the school why machine readable files how generation works in laptop how often questions survey how far plant hedge from fence why favorite color? whose leadership can you trust? where to online tv shows how questions are on the permit test where is city of industry located how to manage maintenance which recruiting method what developer do i use? where's market rasen? what are diagrams how much industrial solar? to where question word? how much influence does china have? whose group? why skills are important in life? how many answers can i get wrong? how many math questions are on the act? how many object can be created of a class which leaders know what is expected of them how much rating for 3 star codechef? are workshops effective? whose or who's responsibility who generation how much industrial engineers make? which answers the question what is the nature of reality? how much important is sleep? how much marketing manager earn whom plural examples how create youtube channel? how often does favorite win in nfl? how much users are on tiktok why vacancies occur where subject meaning? whose favorite or who's favorite how many leaders in civ 6 how much marketing cost? which interview slot is best? where degrees centigrade? how many industries in the world? how facilities affect kitchen design? what important events happened in august? how many leadership positions for college? who answers google questions how far means what whose meaning in hindi how far plant tomatoes apart? how many algorithms are in cfop? how much recruitment agencies charge in india why classification is important who object of the verb degree where to buy? what interview questions does walmart ask? how many recruiters per employee? when leadership ignores you? what is the best type of maintenance? how many workshops in fallout 4? how far did opportunity travel how working out improves mental health how long recruiter respond after interview where you from question? how to rower machine? where can i get a copy of my degree? how degree symbol on keyboard? when grow garlic? who improved the telescope what blogger means how classification is important? how many challenge stradale were made when examples ansible how many industrial engineers in the us which industries will be impacted by recession how many users does netflix have? how far is santa's workshop from lake placid whose favorite? where interview answer? which math is easiest in college? from where questions are asked in board exams how recruiters use linkedin how much intelligence demon's souls who math inventor where to find architect tissues? how far questions in english how influence music? how much leadership time should i get when is workshop shaco available? where to meaning in hindi? how often survey question examples? how much degree is fever what diagram is shown by the picture below? where to service rolex in singapore how much skillshare pays what architect does? how much internet does netflix use what subject is geography? who activities health how recruiters make money? can whom be a subject where to put skills on cv? how many algorithms do speedcubers know? which your favorite whom objective case? when industrial revolution started in britain why grow milkweed? when examples ansible? where to write subject in formal letter? how many means add or subtract? where to engineer fsd who industrialized second? how many industrial estates are there in nepal? how much developer to bleach when create youtube? where can i find my developer option? home improvement where to watch?

INTERESTING VIDEO
Bodybuilding diet: best build muscle program ever No
Bodybuilding diet: best build muscle program ever No ...
Health Videos: 15 best muscle building foods.
Health Videos: 15 best muscle building foods.
Muscle Building Diet For Vegetarians
Muscle Building Diet For Vegetarians

INTERESTING FACTS
Share this Post