Best tips for building muscle

Here are Best tips for building muscle I could piece together in one evening. They are short, sweet and to the point. But don’t let that fool you. Follow them and you’ll be successful.

How Do You Actually Build Muscle?

Before we discuss the nuts and bolts of how to build muscle, we need to run through the basics on muscle physiology so that we’re all on the same page.

When someone lifts weights, they create trauma within the muscle fiber by generating micro tears. Once damage occurs, a cascade of biochemical signaling takes place and satellite cells become active. These cells actually bind to muscle cells in order to repair the damaged areas and help to synthesize new contractile components.

When these components increase in cross sectional area, you experiences the phenomenon commonly known as muscular hypertrophy.

Essentially, you must remember the goal of training is to stimulate protein synthesis but the key to building muscle is cellular repair, not damage.

Now don’t get me wrong, there is some truth to the saying, “stimulate, don’t annihilate.” But, to quote supergenius and performance specialist Alex Viada,

Adaptation requires pushing the body to do something it doesn’t really want to do, it’s gonna hurt. If it gets easier, then chances are, you’re getting lazier.”

BEST LEAN-MUSCLE BUILDING FOODS

1) Beef (from grass-fed cattle)
Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content. Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean muscle.

2) Beets
A good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver and joint repair, but also has been shown in clinical research to increase muscle strength and power. Beets also provide an NO boost which can ehance energy and aid recovery.

3) Brown rice
A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.

4) Oranges
Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.

5) Wonka Pixy Stix
These contain dextrose, meaning this carb doesn’t even need to be digested — it literally goes straight into your bloodstream, getting those carbs straight to your muscles for the fastest recovery possible after workouts.

6) Spinach
A good source of glutamine, the amino acid that is important for lean muscle growth. In addition to glutamine, spinach can increase muscle strength and endurance.

7) Greek Yogurt
Like plain yogurt, Greek yogurt starts from the same source: milk. Greek yogurt, however, has more protein (a whopping 20 g per cup) and fewer carbs (9 g per cup) than regular yogurt (16 g protein, 16 g carbs per cup). It’s also a good source of casein protein.

Muscle Building Nutrition Tips

PROTEIN:

  • Bookend your workout with protein both pre and post-workout.
  • Eat protein with every meal or snack.
  • Space meals roughly 3-4 hours apart to allow amino acid levels to return to baseline.
  • Ensure you’ve eaten some sort of protein or at least branch chain amino acids (BCAAs) before training in order to maximize anabolism.

CARBOHYDRATE:

  • Should be emphasized around the workout period.
  • Can be catered to personal preferences and individual response – i.e. spaced throughout the day, later in the day, less at night, more in the morning, etc.
  • Prioritize fruits, vegetables, and other whole food options – rice, potatoes, oats, etc.

FAT:

  • Experiement with avoiding fats during the pre, intra, and post-workout period as they delay nutrient .
  • Include them in other meals throughout the day as they lower the glycemic index and improve the absorption of fat soluble vitamins.
  • Consume a balanced variety of polyunsaturated, monounsaturated, and saturated sources.
  • Avoid fats that are not naturally occurring (i.e. those made in factories – corn, canola, safflower, etc.)
  • Ensure a sufficient intake of Omega 3’s from a variety of sources.

4000 Calorie Diet Meals

4000 Calorie Meal 1 Calories Protein Carbs Fat
4 Whole Eggs 320 28 0 20
4 Egg Whites 80 15 0 0
Bagel 210 8 42 2
Cream Cheese 50 1 0 5
Totals 660 52 42 27

*optional – take 1 TestoFuel capsule with Meal 1

4000 Calorie Meal 2 Calories Protein Carbs Fat
Protein Powder – 2 scoops 240 44 8 4
Skim Milk – 12 ounces 120 12 16 0
Banana 121 1 31 0
Natural Peanut Butter – 1 tablespoon 97 4 3 9
Oatmeal 100 4 19 2
Totals 678 65 77 15
4000 Calorie Meal 3 Calories Protein Carbs Fat
Top Sirloin Steak – 10 ounces 650 108 0 20
Brown Rice – 1 serving 220 6 40 4
Sweet Potato 103 2 24 0
Totals 973 116 64 24

*optional – take 1 TestoFuel capsule with Meal 3

4000 Calorie Meal 4 Calories Protein Carbs Fat
Protein Powder – 2 scoops 240 44 8 4
Skim Milk – 12 ounces 120 12 16 0
Banana 121 1 31 0
Peanut Butter – 1 teaspoon 97 4 3 9
Totals 578 61 58 13

*optional – take 1 TestoFuel capsule with Meal 4

4000 Calorie Meal 5 Calories Protein Carbs Fat
Grilled Salmon – 8 ounces 464 48 0 24
Brown Rice – 1 serving 220 6 40 4
Veggies/Small Salad 50 1 10 1
Totals 734 55 50 29

*optional – take 1 TestoFuel capsule with Meal 5

4000 Calorie Meal 6 Calories Protein Carbs Fat
Protein Powder – 2 scoops 240 44 8 4
Skim Milk – 12 ounces 120 12 16 0
Natural Peanut Butter – 1 tablespoon 97 4 3 9
Totals 457 60 27 13
OVERALL Calories Protein Carbs Fat
Totals 4080 409 318 121

Eat 4000 Calories to Grow

This is just an example of one days’ worth of meals. You can use this as a guide to create your own 4000 calorie meal plan.

Each meal is broken down by the food item and contains calories, protein, carbs, and fat content. Please keep in mind these numbers are approximations.

If you’re on a mass gaining cycle, or just wanting to get stronger, this meal plan is certainly for you. But don’t be fooled by thinking this nutrition plan will make you fat. The meals below are loaded with high quality protein, plenty of carbohydrates from good sources, and essential fats.

Obviously if you’re already overweight this probably isn’t the best meal plan for you. Or if fat loss is in any part of your current fitness goals, don’t bother with this plan. The 4000 calorie meal plan is strictly for those that want to get bigger and stronger.

Meals for Gain Mass

This 4000 calorie diet plan consists of six larger meals per day. One note of importance is if you’re currently on a low calorie diet then you should gradually increase your calories each week, by 300-500 calories per week, until you reach 4000 calories.

A drastic increase in calories could indeed make you fat, and quick. That’s not what you want as it would be counter-productive to gaining muscle. Remember, regardless of how big you want to get, the goal should always be to gain lean muscle mass.

The only way to grow is simply to consume more calories. You obviously don’t want to get fat at the expense of trying to get big. At the same time, if fat loss is your goal you probably wont want to consume 4000 calories a day. There’s a chance that you may gain a small amount of fat on this diet. If you find yourself gaining too much fat, back off the calories a little.

Build Your Own 4,000 Calorie Meal Plan

I want to reiterate that this meal plan is just a guide. The example is for one day. The idea here is to show you how to break down every component of each meal and know what you’re getting out of each meal.

This is where reading the label comes in. I know this is a chore and no one likes to do it. I’m also personally not a fan of counting every calorie. However, it’s a good idea to know approximately how much protein, carbs, fats, calories, etc. that you’re putting away each day. Breaking this down meal by meal will only make that easier.

Lift Heavy on 4000 Calories

My 4000 meal plan guide wouldn’t be complete without talking about lifting. I want to encourage you to train hard and heavy if you’re consuming a lot of calories. You should look at food as a necessary tool to get results. It’s all about fuel, recovery, and rebuilding the muscle.

I also think it’s important to do more compound exercises. Whether you’re powerlifting, bodybuilding, or just want to be bigger and stronger, there are some basic exercises you’ll want to stick with.

  • Squats
  • Deadlifts
  • Bench Press
  • Incline Bench Press
  • Seated Barbell Press
  • Dumbbells (presses for chest and shoulders)
  • Barbell Rows (bent-over rows)
  • Dumbbell Rows

Those are just a few compound exercises that come to mind when I think of eating 4000 calories per day or more. To get big, you have to eat big. And this type of meal plan should give you the energy to train hard and heavy.

Thanks.

 

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