How To Get Maximum Muscle Increase Out of Your Diet Plan

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Read up on bodybuilding and you are inundated with multiple professional tips and suggestions and diet plans all claiming to increase your muscle mass very fast and maximize your body building.

You read all sorts of statements.  Like how you have to make sure to consume a little bit of protein at least once every three to four hours every day, if you want to have an efficient body building diet.  The reasoning people give for this is that your body requires not only a positive calorie intake but also a positive nitrogen intake to stimulate faster muscle growth and hence result in much greater muscle mass increase.

Another statement that is very common is the diets that recommend that you eat much more than three meals a day.  Some claim that you have to eat as much as eight meals a day.  That is, you have to have a meal every two to three hours every day for the duration of your weight building regimen, and that each meal should include plenty of calories and proteins and good fat and nutrition.

That sounds a little overkill doesn’t it?  How can a person possibly eat that much every day and still work out without making themselves sick or distending their regular digestive patterns too much to the point of it being harmful?  It does not seem to make sense.

A little over time makes a lot

The truth is that, those two above statements do have truth behind them. Especially the one that recommends that you eat some form of high quality, high calorie protein at least once every three to four hours.

Many professionals and every day body builders alike have tested it out and found that the amount of muscle they put on and their weight increase due to muscle mass gain and bulking up, becomes higher and faster when they follow a “consume protein every three hours” diet along with their workout, rather than times when they follow a normal three to four meals a day pattern.

The reason for this is that instead of providing your body with a bulk of slow digesting high calorie proteins all at the same time, you are giving the protein to your body in increments and stages.

So as you workout throughout the day, the protein is burned up and redirected into starting muscle growth and building up muscle mass.  But since the protein and calories are given to the body in small but steady quantities at fixed time intervals, they are all completely burned up at each stage before the next meal, so every bit of protein and calorie provided to the body is burned up efficiently and without any waste or unwanted fat gain.

Make a plan that you know you can actually stick to

No matter how dedicated you are to your body building dreams, remembering to consume six to eight small meals a day is hard.

In this day and age where people barely have time to eat three square meals before jumping on to the next job in haste, asking someone to eat eight meals a day sounds almost laughably impossible.

But body building is no easy feat.  It requires a lot of dedication and discipline and most importantly, determination.  So ensure you can stick to all the requirements for a body building regimen before you embark on it.

For making small meals every six to eight hours every day, sit down with your body building trainer or an approved dietician and devise a good meal program that you can both sustain and afford.

Just popping in some eggs along with milk every three hours would more than suffice to fulfill your dietary needs for faster muscle mass increase and body building.  But that isn’t desirable because, well, it gets boring after a while. Similarly, buying a bunch of protein bars and munching one every two hours can be great too.  But it gets too expensive in the long term it would take to build a good muscle mass.

When given the choice, we all always prefer to go for the tastier and cheaper options.  So make a good menu with varied small meals, which have a comfortable portion so you don’t feel too full while also ensuring you get the required protein and calorie intake.  After all, nothing’s worse for a good work out regime than the person following it being too gorged out on food to work out to maximum of their capacity.

Stick to the plan, be disciplined!

So once you make an efficient and satisfactory meal plan, it’s no good if you don’t actually stick to it!

This is easier said than done.  We are talking about arranging the materials for, and making and possibly packing at least six meals a day to carry with you no matter where you go.  Buying outside is again expensive in the long run and not as nutritionally reliable as something you make at home.  And consistent and proper diet is one of the most important parts of body building so you cannot cut yourself some slack on this area of your body building regimen.

Plan your every day menu well in advance.  Make a table or a spreadsheet and stick it up in your kitchen for easy reference so you can stick to a set of menu for each day of the week.

Find high protein, high calorie menus of foods specifically targeted to stimulate muscle growth and increase body building rate and efficiency and keep the recipes handy.

There are many good books available on the market catering to those looking to go into a serious body building regimen.  They have excellent menu suggestions and recipes.

And those expensive energy bars and protein bars that you buy at the super market are actually not all that difficult to make at home!  Recipes for them can be found online, and you can make a batch of these on weekends when you have the time and supplement them as part of your regular diet at least for two out of the eight meals a day.  Similarly for dietary supplement pills, but do remember to clear them with your body building trainer and dietary consultant before beginning to include them in your regular meals!

Exercise is all well and good, but mind what you eat to get the most out of your body building!

Category: Nutrition

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