If you're struggling to build muscle, the first thing you should look at is your muscle mass diet. More than likely, you're not eating enough calories to build muscle. You're not on a muscle mass diet at all. Remember that calorie surplus is extremely important. The surplus should be at least 500 calories above what you're currently eating. And more for those with ultra-fast metabolisms and hardgainers. A calorie surplus supplies the body with the necessary "fuel" for growth. It puts the body in a positive energy balance state.
If you're finding it hard to eat a lot of calories, try to be creative at how you make your meals. Eat the typical bodybuilding foods like lean red meats, chicken breasts, lean ham/turkey slices, yogurt, whole milk, cottage cheese, regular whole cheese, whole eggs, whole wheat bread and grains, fish. Eat foods high in complex carbs, complete proteins, and healthy good fats. Make sandwhiches rich in protein and high in calories by combining several of these foods together.
Here's an example of a high calorie meal,
2 chicken sandwhiches
4 pieces of whole wheat bread
2 lean chicken breasts
4 slices of melted cheese
6 scrambled egg whites
4 ham slices
a glass of fruit juice or milk
This entire meal contains about 150 grams of protein, 55 grams of fats, and 270 grams of carbs. It totals 1,600 calories and can be split into 2 or 3 smaller meals for consumption. 1,600 calories is roughly half of the entire calorie requirement for a person needing 3,200 to gain muscle weight. And that's only one meal.
This meal uses basic natural foods. No fancy expensive high tech supplements. Getting in the required number of calories is easy if you eat foods rich in calories and nutrients. It takes time, patience, and consistency to stick to a bodybuilding muscle mass diet for a prolonged period of time but the work will pay off with more gains in muscle and strength.
Related posts:
- Build Muscle Mass with Mass Gain Nutrition Diets If your goal is to build muscle, what is the number one thing you will immediately think of and plan for? Think about this for a moment. Most likely, 9 out of 10 people wanting to gain muscle mass will try to research all the top strength training workouts and the most popular bodybuilding programs [...]...
- A Simple High Calorie Meal to Build Muscle If you’ve been bodybuilding and lifting weights to build muscle for a while, then you know how important a calorie surplus diet is to your entire program. Muscle building nutrition is important. You have to put your body into a positive energy balance every single day to gain muscular weight. photo credit: yummyporky There’s no way around [...]...
- Muscle Building Nutrition Recall the bodybuilding equation derived from the universal training principles of bodybuilding. Muscle Growth = Progressive Strength Training (Exercise) + Mass Eating Plan (nutrition) + Sleep and Recovery In this article, we’re going to focus on the mass eating plan factor of building muscle mass. Now nutrition and eating properly to gain muscle is often the most [...]...
- Fundamentals of Bodybuilding Nutrition Recall the bodybuilding equation derived from the universal training principles of bodybuilding article. Muscle Growth = Progressive strength training (Exercise) + Mass Eating Plan (muscle building nutrition) + Sleep and Recovery In this article, we’re going to focus on the mass eating plan factor of building muscle mass. Now, nutrition and eating properly to gain muscle is [...]...
- 6 Fast Weight Loss Diet Tips Eating a proper diet is crucial to long term fat loss. Here are our top 6 fast weight loss diet tips to help you lose even more fat weight. Employ these 6 tips into your current diet to supercharge fat loss progress or bust through weight loss plateaus. 1) Eat a Calories Deficit Diet This means to [...]...
- Gaining Muscle Mass the Practicable Way: A Bodybuilding Case Study As I noted in the Fat Loss Principles article, achieving your body recomposition goals, whether it’s fat loss, muscle gain, or just getting into shape, you have to accomplish 2 main things: doing the right things doing things right Doing things right precedes doing things right. So you really need to do the right things right by knowing [...]...
- Building Muscle Mass the Right Way through the Muscle Building Equation Building muscle requires you to understand and put to action three main principles of exercise. It’s not as hard as some of the muscleheads make it out to be. These three principle are universal and applies to everyone looking to build muscle mass. They are the principles of exercise, nutrition, and proper sleep and recovery. [...]...
- Gain Muscle Mass, Build Strength, or Lose More Fat with the Universal Principles of Training If you’re working out and following an exercise program with some form of resistance training or weight lifting, you’re after results. It could be either fat loss, building and gaining muscle mass, or improving strength and conditioning. photo credit: andronicusmax But do you know why some exercise programs work better than others? It’s because all effective programs [...]...
- Gain Muscle Mass with Principle-Based Training Beginners new to bodybuilding, weight lifting, and strength training always want to know how they can build muscle fast. They want to know how to gain the most muscle mass in the least amount of time. So they end up buying dozens of bodybuilding magazines, books, and videos on how to exactly build muscle [...]...
- Gain Muscle Mass with 10 X-Factors: Top Tips to Build Muscle Fast Maximize Your Muscle Gains with 10 X-Factors and Build Muscle Fast with a No Bullshit Approach To gain muscle mass, what do you think sets a good training program apart from a bad one? What bodybuilding workout routines provide the fastest way to build muscle? Why are some muscle-building programs more effective than [...]...