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Building Muscle A Great Diet For Gaining Weight .pdf

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1. Building Muscle - A Great Diet For Gaining Weight
2. Building Muscle - A Plan For Skinny Guys to Pack on
3. Building Muscle With Today's Strength Training
4. How Long Does It Take to Build Muscle? The Truth
About Building Muscle
5. Importance of Workout Schedule for Building Muscle


1. Building Muscle - A Great Diet For Gaining Weight
Building muscle mass means that you'll have to consume more
calories than your body burns on a daily basis. In this article, I'll
outline an effective sample muscle building diet and proven
guidelines that you can use to pack on muscle mass and gain weight
Too many guys make the mistake of training too frequently in the
gym and not feeding their body's properly to in order to support
muscle growth and recovery. Eating to build muscle and gain weight
is not rocket-science, but there are certain guidelines that you'll need
to follow in your diet to ensure optimal muscle growth and recovery.
When you eat the correct muscle building foods, your mass gains will
increase almost overnight because certain foods produce an anabolic
environment in the body, which means that your body will be very
efficient at building new muscle tissue.
Here are some proven guidelines that you'll want to follow when
you're looking to design your own muscle mass building diet.
>>>For More Information Please Click Here!<<<
Guideline #1: To gain weight and build muscle fast, eat at least 2
grams of carbohydrates per pound of bodyweight each day. So for
example, if you weight 160 pounds, you should be consuming at
least 320 grams of carbohydrates every day to support energy
production and muscle growth.
Guideline #2: To support an anabolic or muscle building environment
in your body, strive to eat at least 1 gram of protein per pound of
bodyweight every day. Taking the example from above, you should

be eating at least 160 grams of protein every day in order to pack on
muscle size.
Protein helps to re-build damaged muscle tissue from intense weight
training and speeds up to recovery as well as the muscle growth
Guideline #3: In order to support muscle growth and reduce muscle
inflammation that's caused by intense weight training, eat plenty of
healthy omega-3 fats in your diet. If you weigh 160 pounds, you
should consume at least 70 to 80 grams of fat every day which comes
out to roughly 0.5 grams per pound of bodyweight.
Now that you know how much protein, carbohydrates and fats you
should be eating every day to gain weight and build muscle, let's
design a sample muscle building diet based on the guidelines above.
>>>For More Information Please Click Here!<<<
2 Whole Eggs (Boiled)
21 grams Protein powder
1 cup Low-Fat Milk
1 cup Oatmeal
2 tsp Olive, Flax or Salmon Oils
Pre-Workout Snack:
28 grams Protein powder
1 cup Low-Fat Milk
2/3 cup Oatmeal

1 ounce of mixed nuts (almonds, cashews, walnuts)
Post Workout Snack
30 Grams of protein powder mixed with 3 cups of fruit juice
Post Workout Meal (Lunch):
6 oz Tuna Steak with Rice and Vegetables
1 cup of rice. Season the rice and vegetables
2 Bell Peppers
2 tsp Olive, Flax or Salmon Oils
>>>For More Information Please Click Here!<<<
6 oz Chicken breast, skinless. Chicken with Salad and Applesauce
1/4 cup Cucumber. Baking the chicken is an easy way to cook it.
1 Pepper. Can make a tasty salad dressing from balsamic
1/8 head Lettuce, iceberg, vinegar, olive oil, garlic and any spices of
your choice
1 cup Cherry tomatoes and a side of rice.
1/2 cup Applesauce
1 Ounce of almonds or walnuts
Before Bed Protein Shake:
28 grams Protein powder. Late Night Protein Shake with Oatmeal

1/3 cup Oatmeal. Put all ingredients in a blender over ice and blend.
2/3 tsp Olive, Flax or Salmon Oils. Adding water to create desired
1 cup Low-Fat Milk
Total Daily Calories = 2500 to 2700
Total Carbohydrates = 340 to 360 grams
Total Protein = 160 to 180 grams
Total Fats = 65 to 80 grams
>>>For More Information Please Click Here!<<<
The diet above is an a good example of what your day to day diet
should look like if your goal is to build muscle and gain weight
through healthy foods and high-protein snacks.
Notice that the diet above includes pre and post workout protein
shakes. Although protein shakes are not essential to build muscle,
they're very convenient and allow you to easily meet your daily
protein requirements.
You can substitute some foods that you don't like or don't have
access to with foods that are similar. The muscle building diet that
I've outlined above is a great example for someone who weighs 150
to 170 pounds and wants to pack on muscle mass quickly with very
little fat gain.
If you weigh more than 170 pounds, you'll have to increase the
portion size of each meal in the sample above in order to meet your
daily carbohydrate, protein, fat and calorie requirements.

To sum up, building muscle and gaining weight means that you'll
have to eat plenty of muscle building foods on a daily basis. Foods
that are high in protein, healthy carbohydrates as well as healthy fats
will all support weight gain and muscle growth if they're eaten in the
proper amounts every day.


2. Building Muscle - A Plan For Skinny Guys to Pack on
Body type, courtesy of genetics, can wreak havoc on your muscle
building efforts, particularly if you are a skinny guy. Genetics alone
do not dictate that you cannot gain muscle it just means you have to
work harder to get those big guns than the average heavyweight you
might see traipsing around the gym.
Somatotype, the concept of human physique, coined in the 1940s by
psychologist Dr William Sheldon, categorizes three main types of
muscle gainer: the endomorph, ectomorph and mesomorph. Skinny
guys that work hard to gain muscle but just don't are of the
ectomorph variety, which means you have a long and thin build that
is not predisposed to storing fat or building muscle efficiently. Most
women would kill for this problem, but if you are a man that wants
to flex those biceps in pride, your hard-gainer status is problematic.
>>>For More Information Please Click Here!<<<
More Calories In Than Out
Muscles grow on calories and calories are the key to weight gain or
loss. If you want to gain muscle, it has to come from a surplus of
calories consumed exceeding those you burn during exercise and
regular daily activity. On average, consume at least 500 to 1,000
more calories a day than you normally would, which yields a gain of 1
to 2 pounds per week. A simple way to determine your exact calorie
intake for sustaining your current weight is multiplying weight x 15
and then adding 500 or 1,000 to that number. For instance, if you
weigh 150 pounds x 15 = 2,250; add 1,000, to equal 3,250 calories
per day to gain 2 pounds per week. The exact pounds you need to

add per day is specific to your starting weight and activity level but
should be discussed first with your physician before implementation.
Add Calories with Healthy, Muscle-Building Food
You cannot munch on any old thing to gain muscle. Keep a sensible
head and consume foods targeted at building muscle without
causing your body health complications. Muscle building foods
include those containing protein and carbohydrates.
Protein is the basic building block of muscle and adding a savory
portion of lean protein to each meal and snack increases muscle
mass. Make at least 35 percent of your total daily calorie intake
come from a protein source, which ranges from 40 to 60 grams per
day if you weigh less than 200 lbs before you begin your bulking plan.
Eat a lean protein at least two hours before intense exercise and
within two hours after, for optimal muscle recovery. Examples of
lean proteins to add to your daily meals: egg whites, skinless poultry,
baked or grilled fish, low-fat dairy and lean red meat.
>>>For More Information Please Click Here!<<<
Carbohydrates fuel all the cells in your body and particularly the
muscles. You need plenty of carbohydrates daily to conduct normal
activities and boost the intensity of your workouts. Consume healthy
carbohydrates from fresh produce and whole grains to sustain
energy without experiencing a sugar-crash. Try to add a
carbohydrate to each meal or snack and consume 60 to 80 grams,
which is approximately 40 to 75 percent of your total daily calorie
intake. Examples of carbohydrates to add to your daily meals: brown
rice, oatmeal, leafy greens and berries.
Fat is a part of the diet but choose unsaturated fats like olive oil, nuts
and seafood instead of butter, margarine, potato chips and fried

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