Designing The Optimum Muscle Building Diet

When you’re starting on a mass gain program, the most important element (besides training) is to construct a solid muscle building diet that will promote muscle growth as well as recovery.

If you want to see optimum results, you’ll have to focus on both what you’re doing in the gym, as well as what you’re doing in the kitchen. Trainees who neglect their diets are only factoring in half the equation that goes into building muscle mass, thus their gains will be very poor, to say the least.

For maximum muscle growth, you’ll need to have both elements in place – Diet and Training.

In this article, we’ll go over the nutrition elements that you must know in order to construct a solid muscle building diet that will promote muscle size and strength gain.

Caloric Intake

An effective muscle building diet consists of eating enough total daily calories. Quite simply, without enough calories, building muscle mass will be next to impossible. It’s extremely important to consume plenty of high quality calories every single day.

For the average person looking to gain weight and put on muscle mass, caloric intake needs to be around 17-20 calories per pound of bodyweight per day.

If you’re someone who’s naturally skinny or if you’re a “hardgainer“, then you’ll want to consume at least 19 calories per pound of bodyweight per day, where as in if you’re someone who tends to gain body fat easily, use the lower range (17-18)

It’s important to eat the required amount of calories each and every single day in order to support muscle growth and to recover form hard and heavy weight training sessions.

Remember, consistency in training and diet are both key when you’re trying to put on muscle mass.

Food Timing

The second aspect to take into account in your muscle building diet is food timing.

For best results, you’ll want to over-emphasize post-workout nutrition, as this is when your muscles are literally starving for nutrients and are able absorb them like a sponge.

Aim to consume a large amount fast-digesting carbohydrates and fast digesting protein immediately to 1 hour post-workout, as this is when carbs restore muscle glycogen (muscle tissues primary energy source) which support high energy levels during workouts and promote new muscle growth.

Throughout the rest of the day, focus on eating plenty of lean protein, moderate amounts of complex carbohydrates and healthy fats in each meal.

Food Sources

Once you have your calorie intake figured out, you’ll need to know about where you’ll be getting your calories from.

It’s important to focus on healthy food sources (whole foods, unprocessed and natural foods) as you’ll want to stay healthy while you’re gaining muscle mass.

While it may be tempting to fill your muscle building diet with junk food in order to increase your calories, it’s not going to be helpful in the long run as you’ll end up gaining excessive amounts of body fat and your health will start to decline. Instead, focus on getting most of your calories form wholesome complex carbohydrates, lean protein sources, and healthy omega-3 fats.

Tweak Your Diet Every Once In A While

Finally, the last step to constructing your optimum muscle building diet is to make sure that you’re periodically tweaking your calories. Trainees who eat the same amount of calories day in and day out, and never monitor their progress, are not going to see optimum results.

  • About every three to four weeks, take some time to evaluate your progress to see if you’re gaining mass and seeing an increase in strength levels.
  • For example, if you aren’t building muscle mass as fast as you’d like, consider increasing your calorie intake by another two to three hundred a day.
  • Or, if you notice that you’re gaining too much body fat, you’ll want to decrease your calorie intake by about two to three hundred calories.

To sum up, if you have your muscle building diet in order, building muscle mass will be ten times easier when combined with an effective, consistent, intelligent and intense weight training program.

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Muscle Building Tips That Will Make A Huge Difference!

Muscle building is an incredibly beneficial way to health and power. It will get your body in great working order and physical condition.

If you are interested in muscle building for health or aesthetic purposes, the following article will provide you with numerous tips and helpful suggestions on how to get the most from your body building efforts.

Eat a lot of protein

It’s a well known fact that the more protein your body can store, the more muscle you can build.

Try to have at least one gram of the protein you need for every pound that you weigh. For instance, a 150 pound woman should attempt to eat approximately 150 grams, meat and other protein, every day.

If you want to build muscle, give yourself enough time for recovery

It may seem tempting to go full steam ahead, but your body needs time off so you do not hurt yourself.

Stick to a muscle-building routine that is about three times a week; beginners may need to start with twice a week.

Even though you might believe lifting heavy weights is the best method of building muscle, this isn’t always the case.

Lifting light weight is also very important when it comes to building muscle.

Lifting different amounts of weight work different muscle fibers, which can help you ensure that your muscle gain is of higher quality.

Allow yourself to eat some ice cream

Studies have shown that eating one bowl of any type of ice cream that you like about two hours after a workout does some good. It will trigger the surge of insulin in your body better than many other foods will, and it will taste good too!

Some muscle groups are harder to bulk up than others.

Bodybuilders often use fill sets to correct this problem. A small set that uses the muscle group necessary two to three days after another group was worked will do the trick.

Get enough sleep

Good sleep will work well with your muscle-building efforts. Since muscle building and recovery go hand in hand, you need to make certain your body is getting all the rest it needs.

Not getting enough sleep or rest can interfere with muscle building results and may even lead to injuries.

Push yourself hard while you are working out, to the point where you feel like you could not lift one more pound.

You want to always be giving your maximum effort if you want to see a payoff. Hard work will equal the results that you are looking for.

Be patient when you are building muscle

Building your muscles properly does take time. There is no exercise routine or magic supplement that will help you develop your muscles overnight. So be sure to take your time and do it properly in order to keep yourself healthy and help prevent an injury.

Free weights are better for building muscle mass than machines

Machines have their uses, but force the body into strict motions.

With free weights, you can lift more and with greater range of motion. They also help to improve your body’s balance, of which machines are incapable.

In addition, if you workout at home, free weights are less expensive and take up a smaller footprint than machines.

You can keep your workouts fresh and bolster your motivation levels by changing up your routine from time to time.

Keep in mind that a new routine will need a little trial-and-error time in order to fine tune its performance.

Designing an effective routine is serious business. So, don’t rebuild your whole routine more than three or four times a year.

Eat Enough and Eat Healthy

Diet is, of course, a very important part of any muscle-building exercise routine. One way you can give your body the fuel it needs to bulk up is by concocting a good protein shake to drink before working out.

  • A good balance of natural ingredients, such as whey protein and oatmeal, with effective supplements like creatine will give you the best results.
  • To keep your muscles growing in a healthy way, be sure to eat lots of complex carbohydrates at each meal. This would include whole grain breads and other whole grains, such as quinoa and oatmeal. These carbohydrates digest very slowly and will give you continued energy throughout your workout.

No need for expensive training methods or supplements

You can get in shape and gain mass naturally with a few simple exercises. Develop a good work out routine and focus on doing more sets or adding an extra training session every week instead of following a miracle method.

Take protein right after a workout is extremely important.

Your muscles are in desperate need of protein right after a hard lifting session.

Immediately consume a shake no longer than an hour after you finish your workout.

This shake should have at least twenty to thirty grams of whey protein and around ten to twenty grams of casein protein. Both whey and casein protein are important for maximum muscle growth.

Find a workout buddy

Joining a gym is a great opportunity to meet new people and make new friends. If you decide to work out at home, find a friend or family member that is interested in building muscle. You can also join online forums to talk about your progress with other people who share common interests.

Now that you have an abundance of helpful tips on muscle building, you should be well prepared to either begin a great routine or continue improving on your existing one.

Muscle building has a number of benefits that will have you looking great and feeling strong and healthy in no time at all.

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Maximize Muscle Mass Gains with This Diet Secret

How many times have you heard this?

“You need to eat some protein at least every three hours to keep your body in a positive nitrogen balance to support muscle growth.”

Or how about this:

“You need to eat 6 to 7 meals a day spaced 2 to 3 hours apart and each meal needs to include some high quality protein foods.”

OK, we’ve all probably heard that or read that a million times but how many are actually doing it consistently.

I not only read that “eat protein every three hours” from various experts a bunch of times over the past 10 years…but I actually wrote it in two of my books.

And guess what?

I wasn’t following my own advice.

OK, OK, I know you think I’m a hypocrite.

I’ve got numerous excuses for it but I won’t try to justify my actions. I decided to stop making excuses and start following my own advice.

I knew that following this nutrition program would be easy if I just took a little time to plan my meals.

I figured out what time I normally ate breakfast and scheduled a meal every 3 hours until bed-time. I never went more than 3 hours without some high quality protein going into my mouth.

My lunch and dinner were usually eaten at home (although some times I ate out when other people were paying) and I usually packed enough food in my Lil Playmate cooler for my between meal feedings.

The food for my between meal feedings was things like IronMan or MetRx bars, whey protein mixed with water or milk, cheese and crackers, cold chicken, dried beef, cottage cheese, yogurt…foods that were high in complete protein but easily transportable and could be eaten on the run. This is the easiest way to grow bigger faster.

It really didn’t take much time to get this food together and pack in the cooler. I usually did this before bed or I got up 15 minutes earlier than usual and did it before I left the house.

I don’t really like to cook (I’m a true bachelor!) so I selected foods that were ready-to-eat.

Was it worth it?

  • I gained 4 pounds within a 3 week period even though I had been stuck at my same bodyweight for almost a year!
  • My energy level was much more consistent throughout the day and I didn’t run out of gas in the middle of my workouts like before.
  • I believe this was because that eating protein foods every 3 hours was keeping my blood sugar levels much more consistent.

My strength levels in most of my major exercises starting going up and I had also been at a plateau in my strength levels for quite some time, too.

The biggest compliment came when one of the guys at my gym (who uses steroids) said, “Man, you are really pumping up lately!”

That confirmed that I wasn’t just thinking that I was looking bigger, but I actually was looking bigger.

I thought back to when I made the best gains of my life and remembered that I was doing the same thing…eating a meal with high quality protein every 3 hours.

That was when I first discovered the training and diet secrets that I wrote about in my “How A Genetically Average Joe Can Gain 25 Pounds Of Muscle In 8 Weeks” package. At first it was pretty inconvenient to drag around a big thermos and a Lil Playmate cooler, but by following that training and diet program I gained almost 25 pounds of solid bodyweight in 8 weeks.

Since following my own advice again and seeing the benefits, I wondered why I ever got away from it. The only conclusion I came to was…


For some of you who are training the CORRECT way for a natural or hard gaining bodybuilder, (that’s the subject of another newsletter…actually many other newsletters) the only thing keeping you from making muscle gains is…


Look, if I packed all the food and supplements you need to take with you throughout the day so that you could eat every 3 hours, it would be pretty easy for you to just do the eating, right?

And I’m not talking about gorging yourself on huge amounts either.

With great food comes a great body!

Just small, enjoyable meals…foods you like, that don’t leave you feeling stuffed and bloated, just consistently satisfied. You could do that, right?

Especially if you knew that it was going to get you sprouting muscles!

It only takes a few minutes of planning a day to do this.

And you also have to make a list of the things you need and do your grocery shopping once a week. So that takes a little preparation and time, too…but not very much.

Trust me on this. The gains you make will FAR outweigh the extremely minor inconvenience of following this nutritional program.

I’ve had a lot of people tell me that they can’t afford to stock up on IronMan or MetRx bars…or any of the other brands since they cost $1.50 to $2.50 per bar.

I know that adds up when you are eating several of those throughout the day. But they are so convenient to take with you.

I usually eat one of those bars with milk or whey protein mixed with water or milk for several of my meals.

But I do admit, it can get expensive buying several dozen of those bars every week.

I know that this will be a learning experience for both you and I and I hope that you will learn some things to help you advance in your bodybuilding efforts.

techniques and strategies will always work, but I can tell you that they won’t ever work if you don’t implement them. To succeed in any endeavor, a great modern day philosopher once said…


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Gain Muscle Mass Without Reading Muscle and Fitness Magazines

Just the other day a friend approached me for help. He has been training for several months (at least six months, I think) with little to no gains.

I put him on a good routine that he would definitely make good gains on quickly. He was surprised to see how infrequently he would be going to the gym while on this program.

He commented about all the things he will be able to do with all this extra free time now that he won’t be going to the gym 5 to 6 times a week for an hour or two a session.

He also expressed some concern that he wouldn’t be doing enough sets to stimulate growth.

I reassured him that it was plenty, but I still sensed that he wasn’t totally convinced.

I wrote everything down for him and even took him through a chest and back workout to show him the proper way to perform the exercises (sets, reps, tempo, etc.)

It was several weeks later that I realized a crucial piece of information that I forgot to tell him.

See, this guy is relatively new to this whole bodybuilding scene.

A bodybuilding “virgin”, so to speak.

I mean. . . he just found out about creatine a few weeks ago.


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Almost a total neophyte. His head hasn’t been filled with all the crap that many of us have been fooled into believing over the years.

The most important thing that I forgot to tell this newbie is… Don’t Read The Muscle Magazines!

I should have told him that they will fill his head with all kinds of garbage and will only keep him confused.

He’s on the right track. He just needs to stay on it!

When I saw him again, I knew immediately that the muscle mags had already infected his rookie mind.

He hadn’t been following my routine.

He read somewhere that Mr. Milky Way does 20 sets per body part and trains 5 to 6 days a week.

He figured that must be the magical formula to big muscles and he started adding exercises, sets, training days, etc.

Guess what? He wasn’t making gains again. Doesn’t surprise me.

He started telling me about “so and so” in the latest edition of Muscle Comics and how they do this and that and take only supplements from “XYZ Nitro Blast Muscle Supplements” and that’s how he got so huge.

He says, “And Mr. 25″ Biceps recommended in the latest issue of blah blah blah blah…”.

My eyes just glazed over as I tuned out and mentally went to the Bahamas while still smiling and nodding.

It was too late. The influence peddlers had gotten a grip on his naive mind. It didn’t matter what I said at that point.

My advice was the exact opposite of what the Muscle Comics were saying…and why should he believe me over the current reigning Mr. Milky Way.

The only title I hold is “Mr. Genetically Average Joe“!

Not being one to be overly pushy, I just shut my mouth and thought to myself that here’s another guy that will have to learn the hard way.

Let’s at least hope that it doesn’t take as many years of wasted effort, that many of us endured, for him to learn the truth.

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Make Better Gains by Not Eating Protein

The late Vince Gironda, aka “The Iron Guru,” was one of bodybuilding’s most-influential personalities and one of the greatest physique trainers of all-time.

Larry Scott, the first Mr. Olympia, trained at Vince’s Gym. Mohamed Makkaway, one of the greatest IFBB pros of the ’80s, also trained with Vince.

So did countless other bodybuilding champions, movies stars, and enthusiasts who walked through the door of his gym, or purchased his courses through mail-order.

For 55 years Vince lived and breathed bodybuilding, establishing methods and principles that are still unsurpassed today.

When Vince had a student who wasn’t making gains, he would put them on a diet of raw vegetables for 5 to 7 days… no protein or supplements whatsoever.

Vince claimed that excess waste products in the intestines from high animal protein intake, junk food and bad eating habits “gummed up the works” and would prevent gains.

So his students would eat NOTHING but raw vegetables and leafy green salads with a little vinegar for 5 to 7 days.

He would also have them take psyllium seed powder with water to help clean out the colon.


Once everything was cleaned out on the inside, his students would start eating their regular Vince Gironda diet again and would make much better gains.

I can’t tell you from personal experience if this works or not… but I’m going to try it soon.


I would add just one very important recommendation because our food supply has changed a lot since the 50’s and 60’s…

Due to the prolific use of toxic agro-chemicals on our produce, I would highly recommend you use only certified ORGANIC vegetables during this “clean out” period.

In fact, I recommend you use organic vegetables at all times… if you’re able to get them.

Give this a try for 5 to 7 days and let me know how it goes for you.

Build Insane Drug-Free Muscle Mass With The “Cell Expansion Protocol” by Ben Pakulski. a well known champion bodybuilder.

A step-by-step guide that teaches you the secrets, tips, and techniques you need to know to build a chiseled, muscular, ripped, head-turning physique…FAST!