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Get Calories Over Your Maintenance Level First thing that you should know is that in order to build muscle, you need to eat more calories, so your muscle can have a calorie surplus. This essentially means that you need to eat more than what your body needs as maintenance in order to put on weight. Your body maintenance level of calories is just the amount that your body needs to maintain as a consequence of your metabolic needs. Consuming more calories means making available lots of calories for muscle build-up. But then note that everything in excess is bad. Too much will result to buildup of fat instead. Be wise and eat only up to 500 calories a day over your maintenance or basic need to put on weight and muscle. Make sure that it is balanced among a combination of carbohydrates, proteins and fats. Consume At Least One Gram Of Protein Per Pound Of Bodyweight In building muscle protein, it is vital to consume protein also. Without it, there would not be any obvious build-up of muscl...

If you've been trying to build muscle mass for a while, you probably know that diet is key to your progress. It doesn't matter how hard you train, if you aren't eating the right foods and correct amounts to grow, it's all for nothing! But what foods should you eat? What protein is the best? Should you focus on carbs, fats, neither, or both? While even experts disagree on the best diet plan, there are a few foods that are simply indispensable for building muscle. Read on to learn four of the best natural muscle building foods. 1. WHOLE Eggs With all the high blood pressure, heart disease, and obesity in this country, there is a serious scare over the cholesterol and fat in eggs. While some people may really need to watch their egg intake, an aspiring bodybuilder in decent shape needs to eat up! Are you really worried about the cholesterol? Think about this - studies have shown that eating DIETARY cholesterol is not what makes the bad cholesterol in your BLOOD rise! Your...

There are people who find it hard to gain weight. Some even had to enroll to gym classes and purchase variety of weight gaining supplements that could be pretty expensive and time consuming. Despite of all the efforts you exert trying to achieve the weight that you desire, you can never see the results without the right kind of foods that will help you build muscle mass. There are cheap weight gainer foods and supplements are just around the corner. You just need to learn what is the best weight gainer that suits your needs and how to make it all turn out effective. In building muscles, all you need are nutrient dense, muscle building foods that will help you store all proteins and calories you need to gain muscle mass. The best weight gainer with the cheapest cost includes basic foods that we eat everyday. Eggs  Eggs are known to be the richest source of protein and fat. It has about 5-6 grams of protein in each egg which is very cheap compared to other weight gain foods that co...

Nearly all kinds of food you consume contains fat. It serves various functions in human body, one of them is to transport essential nutrients to body cells, help food digestion, and provide storage energy. That is why you still need to consume it even when you are on a diet. However, too much of anything is never a good thing. The built up fat in your body will cause some health problems. How much fat should you consume daily? How much fat you need to consume depends on some factors such as body weight, diet goal, body fat profile, level of activity, and your lifestyle. American Heart Association recommends that we consume it no more than 30% of our calorie needs. If you are overweight, have high cholesterol levels, or have some health problems, you are advised to consume it less than recommended amount. Why do you need fat? Fat is essential to support many functions in your body, such as help digestion and nutrient absorption. The amount of energy in one gram of fat (9 calorie per g...

Enrolling yourself to a muscle exercise program is one better way to gain more muscles. But you don't have to limit yourself in doing such way alone. You also have to have a proper diet. You don't have to cut off your daily calorie intake. You just have to prioritize more on foods which could dramatically increase your metabolism. One way to know what foods to eat which could increase your metabolism is to consult a dietitian. A professional dietitian will provide you a complete list of proper meal combination of which you can follow at home. A certain level of calorie intake is required in order for you to keep up with your daily workout routines at the gym. Getting rid of your excess fats may seem slow on process. You may notice that you don't lose weight at all. Well, think again my friend. Actually, you are losing several amounts of fats. Your weight would more likely have fewer changes for you are also gaining muscles at the same time. Keep in mind that as you gain m...

If you are looking to build muscle, eating right is essential. In fact, you will need a lot in order to build muscle fast. However, it is easy to eat the wrong things or simply not eat the things your muscles need. Your body needs the raw materials to build muscle so, apart from weight training, you will also need to focus on your muscle building diet. Eating the right things can give you drastically better results. In general, a good muscle building diet will be high in protein, contain the necessary fat while avoiding excess, and provide you with the nutrients, fiber, and vitamins that your body needs to stay healthy. No muscle building diet is complete without protein. While the most recommended foods are often egg whites, chicken, and red meat, fish is often overlooked as a great source of protein and fat. Salmon, in particular, will give you the fats you need in the form of omega-3 fatty acids. These are especially great for building muscle because of the fact that they affect h...

Are you fed up with that bulge around the middle? Would you like to see it starting to shrink? If you would then not only do you need to be performing the right sorts of exercises but also eating the right kinds of foods. In this article we take a look what we consider to be some of the best fat burning foods to lose belly fat. Food 1 - Oatmeal Oatmeal contains a great deal of fibre and when eating in the morning can help to get your metabolism working effectively. So burning off fat becomes a lot easier. Also being rich in fibre you will discover that you won't feel as hungry as quickly. However make sure that you only eat natural oatmeal and not the flavoured varieties as they contain lots of sugar. Food 2 - Nuts We have included this as one of the best fat burning foods to lose belly fat because they really do help to suppress your appetite. If you don't feel hungry then of course the risk of you snacking is reduced. In a study carried out by the Purdue University it was f...

It's hard to argue with the idea that you need to eat enough of the right kinds of food to build muscle. But that doesn't tell you which are the best foods for muscle growth. With all the hype and conflicting advice available, that's a trickier question. Fortunately, there are some basic facts that help clear things up. Here's the information you need if you're going to pick foods to grow muscle. You've Got to Eat Enough to Grow Muscle You know you have to work hard to stimulate your body to build new muscle. But not everyone realizes that actually building new muscle tissue takes a lot of energy too. Your body has to burn a lot of energy when it builds new muscle. That means you may well have to eat more than you are now to give your body the calories it needs to build bigger muscles. But don't get crazy about this. Stuffing yourself with jelly donuts or other junk foods will increase the number of calories you get, but loads of sugar and fat and empty cal...

For any hardgainer looking to gain muscle mass fast, the most important thing for them to do is focus on their eating habits. Therefore, finding the right  muscle mass diet  is top priority for skinny guys looking to bulk up. Below I'll show you an example of a good muscle mass diet for hardgainers, but first I'd like to go through the most important part of a good muscle mass diet. This is protein. Without this you can pretty much kiss goodbye to any chance of building lean muscle mass. Protein is the building block to help our muscles grow and develop. Muscles themselves are protein, so this is why a correct amount of protein intake is essential to your muscle building success. How much protein do you need to build muscle? A rough guide is to try and consume around 1 gram of protein per 1 pound of bodyweight. So if you weigh 150 pounds you should be looking to consume around 150 grams of protein per day. High protein foods include lean meats (like chicken or turkey breast)...

We know that in order to build muscles, we need to train regularly and eat the right foods. It is that simple. However, most of us are doing things wrongly, or not eating the proper foods for muscle growth. You must strike a balance between the both of them. This article will share with you the top 8 foods that you should eat when you are training your muscles. 1. Lean chicken meat (white meat). Go for the breast portion. Chicken meat is rich in protein, which is needed to repair your damaged muscles after a workout. Bake or stew the chicken to preserve its goodness. Throw in some veggies and you have an excellent dish. 2. Salmon fish (white meat). It is an excellent source of protein. Besides stimulating your metabolism, protein is the absolute best food for helping to fill you up, so you take in fewer calories and burn more. Salmon is also rich in omega-3 fats. Research has shown that omega-3 fats help to fight inflammation, regulates insulin levels and even lower the risk of heart d...

Muscle can be made only if all the unwanted and extra fat is reduced or burnt from the body. Muscle can be developed by doing various exercises and work outs, especially power exercises like weight lifting. A person needs to do exercises using different weights like dumbbells and all. To develop muscles a person must do crunches, sit ups, cycling, push ups and many more such exercises and work outs. But, one must keep in mind that before doing such powerful exercises or workouts he or she must do some warm exercises like jogging walking etc, by doing so the body is ready and proper heat is produced to balance the powerful exercises after it. Exercises and workouts are not the only way to build muscles, a person who wants to develop muscles would have to follow a proper healthy eating plan and eat, especially, food products that would help in the process of muscle building. And there are many food products and muscle building supplements available that would help in the process of mus...

Do you know what the best diet to gain muscle is? Not everyone does, but anyone that is on the path to building muscles, this is definitely something you have to find out about now. Too many people are under the wrong impression that eating 3 big meals in a day is the right way to do it, but that is untrue when trying to build muscles. The most effective diet to build your muscles means eating small meals and more of them each day because this is going to help your metabolism more stable so you can lose fat and build muscle. To give you an idea of what your diet would look like for one day, here is how you should be eating so you can gain the muscles you want. Breakfast: Your first meal of the day needs to include one portion of a lean protein. Foods that would be good for this include four to six scrambled egg whites or low fat dairy foods such as cheese, yogurt, cottage cheese or milk. Fruit is also a smart idea at breakfast and can be added to brown rice, oatmeal or whole grain ce...

If you are looking to gain weight you need to start eating more. Period. You can't expect to gain too much weight if you are sticking to the 3 meals a day routine. Try eating heartier meals 5 or 6 times a day and you'll start to see some real results. Those that want to lose weight are told to eat this many times per day, but with much smaller portions. When you are trying to gain weight you will want to eat until you feel full many times per day. Here's how a typical day would go for you when trying to lose weight. Breakfast  - You'll want to get an early start and get the calories coming in. Grab the traditional bowl of cereal, but top it off with a 3 egg omelet, bacon, and hash browns. The protein from the bacon and the eggs will help with your muscle growth, the fiber from the cereal will help everything get absorbed into the body, and the carbohydrates from the potatoes and cereal will help you with your weight gain goal. Top it all off with a large glass of oran...

If you go to the bookstore or look online, you'll quickly notice that there's no shortage of diet books or websites. It seems that everyone and their brother has a book that guarantees to show you the secret of weight loss. Some of these diet books and websites are actually pretty good. Many of them have good, healthy information about losing weight. A few even have tips for dieting to add muscle too. Unfortunately, most of the time diet books and the free diet plans you find on a website are geared toward everyday people who want to lose a few pounds of body fat. It can be difficult to find a free diet plan that is focused on bodybuilders. The same eating plan that might help a person who doesn't work out seriously usually isn't much help at all to someone who is serious about making gains at the gym. Bodybuilders have more advanced nutritional needs than people who don't hit the weights hard. Why Are Bodybuilding Diets Different? Bodybuilders are concerned, firs...