Importance of Gaining, Muscle Mass Diet
Eat quality food. Increase your protein. Train hard.
Those rules may seem obvious, but here's the catch: the
order they're in matters. Two of Muscle Mass Brothers are on gaining diet. More
muscle you have, the more you have to feed. The key is feeding your muscles
consistently with high-quality fuel.
We could go down to numbers with macros but each person will
have different intake of proteins, carbs and fats. We will tell you the
priorities, because the way they break down for everyone is going to be
different. Here are the three guiding principles that determine what goes on my
plate:
Balance meals around lean protein
Include nutrient-rich, low-glycemic carbs
Enjoy generous portions of healthy fats
THE PROTEIN WAY OF LIFE
Our muscles are made out of a protein that is why we use
them to build up our body. Well, not quite. The amino acids that make up
protein are the building blocks of muscle, and your body needs these substances
during and after training for repair and recovery. It breaks down the protein
into the respective aminos, uses them for their various functions, and then you
convert what doesn't get used. While training at gym we break our muscle
tissues that is why we need to replenish them, so balancing it out with
adequate amounts of protein throughout the day is important.
We take in 1.5 to 1.75 grams of protein per kg of bodyweight
per day and divide that total number by the number of meals. We need to calculate how much protein each day
we need to consume. Spread this across 6 meals. The reason we eat protein
frequently throughout the day is that muscles are built outside the gym. We may
spend an hour or two training each day, but it's the other 22 hours or so when
we earn our results.
The amount of protein we eat is a secondary concern. Quality
comes first, so think "what" before "how much." For Muscle
Mass Brothers, the "what" is lean and not fried. If you adhere to
eating lean, non-fried sources of protein, you maximize your chances of gaining
maximum amounts of muscle with minimal increases in body fat. My favorite
sources of lean protein are standard: egg whites, chicken breast, 98 percent or
leaner ground beef, turkey, fish, and quality protein supplements.
Another benefit of protein is that it doesn't raise insulin
like carbs do. Insulin is a powerful hormone, and elevating levels at
non-optimal times—basically any point in the day besides post-workout—can lead
to increased fat storage. By eating lean protein often and carbs more
strategically, we keep insulin levels in-check until the time comes when we want
to raise them.
FIND THE SWEET SPOT
Protein is the cornerstone of bodybuilding nutrition plan in
that it determines how many meals we eat each day. But carbs and healthy fats
are equally important and so is their quality. One of the most common questions
we get from people is if we eat a low-carb diet to stay sub 8-percent body fat.
On harder training days, we consume upward of 500 g of
carbs. It all comes down to finding the amount of carbs your body can actually
utilize and consuming them strategically, rather than letting cravings or
social situations determine it for you. Out-of-control carb intake leads to
unwanted spikes in insulin, which lead to fat gain. It's that simple.
Carbohydrates give our working muscles the energy to do
their job. Without them, we would feel tired, and our gym sessions would
definitely struggle as a result. Just like we approach our protein intake as a
way to repair our muscles after training, we aim for the carb "sweet
spot" where we can maximize energy and glycogen replenishment. And just
like with protein, quality is crucial. Our carbs come from high-fiber, high-nutrient
foods. We should include plenty of sweet potatoes, oatmeal, and brown rice,
among others.
HEALTHY FATS TIME FOR AN OIL CHANGE
When trying to gain size, fat is a great source of calories,
offering double that of both carbs and protein. Fat gives 9 calories per gram.
Carbs and protein both give 4 calories per gram.
More calories? How could that be good when you're trying to
avoid getting fat? Remember, the quality of the calories you pack in is the
first priority when you're trying to pack on quality muscle. Enjoy—that's
right, I said enjoy—the following four sources first and foremost, and you
can't go wrong:
Avocado
Fish
Nuts and nut butters (high quality nu butter with high % of
nuts)
Olives/olive oil
There are nutrients within these fat sources which decrease
inflammation, improve mental function, improve eyesight, and give you healthier
skin, hair, and nails. When we are crushing the iron in the gym each day, our
goal is to be strong and big, but also healthy and mobile. To get that way, we
need to eat all of these generously on a regular basis, and we also take
omega-3 supplements daily, in the form of fish oil or krill oil.
There's some cool science showing how omega-3 fats might
actually burn fat as well as provide other benefits. Cheap, processed fats from
things like butter, chips, and ranch dip, on the other hand, are simply a
"no."
QUALITY TRAINING DESERVES QUALITY FUEL
Bodybuilding is more than a culture it's a lifestyle. You
can't do it sloppily and succeed, especially if you have high-level competitive
ambitions like some of Muscle Mass Brothers members. Your results speak for
themselves, and your hard work pays off in ways that you can see, feel, and
measure. There's nothing like the feeling when it all comes together.
For more informations, Diet, Training or have any questions do not hesitate to contact Muscle Mass Brothers via website, Facebook or Forum.
