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Posts Tagged ‘muscle building nutrition’

‘Why am I not getting bigger?’ is one of the most common question from bodybuilders around the world. After all you are training hard, with good muscle building nutrition in your diet, yet your gains are still minimal. The sense of frustration after all of the months of effort is tremendous and can be really demotivating. So, what precisely is the answer? Well, there are a few likely causes, see if any of these ring a bell with you, together they show you how to build muscle:

1) Are you eating enough? Under eaters could be the real name for many hardgainers. As this is frequently the reason for small muscle gains. The key to building muscle mass is frequent high calorie meals! Consuming food every two hours is a very useful guideline that will help you intake the required amount of calories. Make sure you snack lots on food such as: dried fruit and nuts, yoghurt, cottage cheese,  cereal and milk, protein bars, fresh fruit, and protein shakes, etc

2) Are you getting enough protein? To build muscle mass fast you should aim for 1.5 grams of protein per pound of body weight daily. Excellent protein sources include: chicken, fish, turkey as well as dairy products. Eat lots of everything and do not be too concerned about eating low fat products, you need the calories remember. of course you require decent quality calories but you can do a ripping stage at a later date to remove excess body fat. making use of whey protein shakes is an excellent way to increase your protein intake, the larger tubs of course are normally better value of money.

3) Have your routines gone stale? If you can reel off your routine from the top of your head then that probably means you have been doing the same for thing for quite a while now. If you do not stimulate your muscle in a variety of ways then it will stop growing. How about varying things around using, super sets, drop sets, partials, negatives and so on. You could try 10 sets of 10 reps for any major exercise like squats, simply reverse your workout order, do more supersets (get ready to be sore!) or even allow yourself a week off from working out and let your body totally recover. There are endless variations that are possible make sure you use them.

4) Are you getting enough down time? Did you ever see anyone walk into a fitness centre workout and then come out having put on half a stone of muscle? Never. Obviously, your muscles grow when you are at home resting, not when you are pounding iron in the gym. You are limiting your muscle growth if you do not allow enough time for the muscle to recuperate. If anything you want to give yourself extra time to grow not less. Try dropping to working a muscle group just once a week. Also reducing the number of sets per body part, how about a maximum of 3-5 really intense sets per body part per workout. Think that is not enough, try it and watch the results!

5) Is your water intake high enough? If you are skimping on the water then you really are limiting your progress. Your muscles need copious amounts of water in order to grow. Always carry a water bottle with you and use it frequently.

So the initial question: ‘Why am I not getting bigger?’as you now know has potentially many answers. Answer with extreme honesty the above questions and if you need to make a few changes then do so. The problem for your limited growth may well be the one point above that you do not meet. Some alterations are needed if any of these points are not being properly dealt with. Of course there are heaps of other reasons why you might not be growing but the above are the usual culprits. Now hit the weights and starting building muscle mass!

Technorati Tags: build muscle mass, how to build muscle, how to build muscles fast, muscle building nutrition

Many people want to know if there are foods that build muscle. There are certain foods and nutrients you must eat for maximum muscle gains. The correct foods and muscle building program will go a long way to helping you develop lean muscle mass. Supplements and the right food will only get you so far. It has been shown that if the muscles don’t have the right amount of muscle building nutrition it can actually hurt your growth. By all means find out as much as you can about taking supplements, they can make or break a good workout and recovery period after wards.

To be the best we can be and give our bodies the best chance of success we need the right muscle building foods in the right quantities. Most of us are denying our bodies the correct nutrition by eating a lot of processed foods and low nutritional foods. When your diet is made up mainly of processed foods you’ll find an increase in lethargy and obesity. There’s no easy way to say it other than if you eat junk you’ll look and feel like crap. If you want to look and feel like a winner than keep good high quality  natural food in your home.

Is Protein Necessary?

Protein gives us the best source of growth forming nutrition our bodies need to increase muscle mass. Protein should be your main concern if you are interested in really building muscle mass. Protein can be found in a number of various food groups including vegetables in the form of amino acids and should not be restricted to one or the other. It’s important to consume a big variety of protein sources because of the different degrees with which we absorb protein.

Varied Protein Types

Paramount to the bodybuilders diet has been meat and is a good example of why it is included in the bodybuilders diet. The problem with relying on this as your number one source of protein is because of the adverse effects of eating too much red meat. This is why you need to deviate your source of protein. There is approximately 8 – 10 grams of protein in one ounce of meat.

Another example of a high quality protein source are eggs. Eat the eggs without the yolk to avoid the harmful long term effects of cholesterol. With 6 – 8 grams of protein per egg this makes it a great source of protein

For more great ideas on muscle building foods and nutrition you will also want to visit Rocko’s site, you can see it here:Rocko’s Muscle Building Foods

Protein Supplements And Meals

I supplement my meals with a protein shake, which has approximately twenty-five grams of protein per serving. If you are always eating 3 large meals a day then it’s time to begin eating 5 -6 smaller meals. Eating these 6 smaller meals will actually burn more calories and provide your body with the necessary protein it needs during the day.

How Much Protein

The rule of thumb for estimating the precise amount of protein you must consume is to take in one gram of protein per one pound of body weight for the day. It’s also now calculated as one gram of protein per one pound of lean muscle mass. Don’t overdo it on the protein we can only absorb 25 – 35 grams at any one time.

These are just a couple of the best muscle building foods and there are a lot more to choose from. To take the guess work out of both your nutrition selection and your training program you should experiment and find what works best for you.

I hope you liked this article on muscle building foods, I also have a review of a high quality product you might want to take a look at here:No Nonsense Muscle Building Review

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