If you want to have ripped muscles and an earth-shatteringly toned body, you’ve got to go on a diet. But, you’re not aiming for a 900-calorie a day menu, you’re looking to up the calorie count so your body will have more than enough energy to work on.
Remember, you’re not out to lose fat but to gain mass and muscle. You have to eat more calories than you are burning, and that’s a lot if you are working out every day. Use an online calculator to determine how many calories your body uses up when you are at rest and the difference when your are active.
You need above 500 to 1,000 calories more than that amount. It may seem excessive, but that’s exactly what you need to put on one to two pounds every week.
The main point here is not to go and binge on junk food but to get the highest possible quality food that you can get into your body. No empty sugar calories or processed food since that turns into fat and not muscle. A basic muscle building diet has a ratio of 4-4-2, or 40% carbohydrates, 20% protein, and 20% fat. Read our reviews of the Kyle Leon Muscle Maximizer program
Time your eating schedule so you are never hungry by eating small, high-caloric meals every two hours or so. Get in a meal even in the middle of the night so your body has something to consume. If you don’t feel like eating at night, take a high-protein smoothie.
To get down to the proper nutritional diet, you need carbs if you are working out. If your body can’t have them, it will cannibalize those muscles you are working so hard to build up. You need your body to remain anabolic, so give it enough whole sugars and complex carbohydrates to consume.
Now, to build the muscles, you need enough protein to act as their building blocks. A good ratio is one or two grams protein for every 500 grams of body weight. If you weigh a hundred kilos, you’ll need to consume 200g of quality protein a day.
Your protein should be lean and high quality. Look to egg whites, lean beef, fish, chicken, or whey to help you out.
Don’t limit the amount of fat that you eat, either. A mistake many bodybuilders make is to stay away from fat because they are needed for growth. Again, look for good quality fat, like wild salmon, avocados since they are rich in essential fatty acids, flax seed oil, extra-virgin olive oil, or virgin coconut oil.