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Muscle Weight Gain – The Basics of Bulking Up

For those bodybuilders trying to gain muscle weight, no matter how good their diet is, they are bound to gain some body fat. This is normal because as we take in more calories than we can burn off your body naturally stores some of those calories as fat. The key to minimizing your fat gain is to bulk up with quality foods. While doing this, you will also have to train hard. This article highlights the basics of expansion.

Bodybuilding diets designed to increase muscle size are based on the following three components:

1. Quality lean protein. You should increase your protein intake to 1 to 1.5 grams of protein per pound of body weight. This means that if you weigh 200 pounds, you should consume 200 to 300 grams of protein per day. You’ll have to experiment with how you split this up per meal as some people can’t consume too much protein in one sitting without feeling tired afterwards. Your protein should come from sources like lean chicken, red meat, turkey, tuna, egg whites and some fish.

2. Increase your carbohydrate intake. While you are trying to gain muscle, you will need to train hard. To maintain your energy levels, you will need lots of carbohydrates. You should consume 1.5 to 2 grams of carbohydrates per pound of body weight per day. So for our 200 pound person they should have 300 to 400 grams of carbs a day. Remember that you want to minimize fat intake. To do this, keep your carbs to quality, complex carbs like whole wheat bread, brown rice, whole wheat pasta, sweet potatoes, and oatmeal. Try to avoid or limit the amount of simple carbohydrates you get from fruit and energy drinks until after your workout, when your body needs a quick fuel to re-energize and start the rebuilding process. Be sure to add fibrous carbohydrates to your meals as well. These will include green vegetables. It’s also important to split half of your carbs when your body needs them the most – The first meal of the day and after training.

So if our 200-pound bodybuilder eats 300 grams of carbs per day, half of those or 150 are split between breakfast and the post-workout meal (75 grams per meal). The remaining 150 grams are divided between the remaining meals per day. Unless your workout is in the evening, it’s best not to eat carbs after 6 or 7pm.

3. Increase good fat intake. Good bodybuilding diets include consuming necessary fats. These are the poly and monounsaturated fats found in flaxseeds, omega-3s, nuts, etc. These fats are necessary for normal body function. They will also help in your training recovery. Avoid foods with saturated fat and look for the good ones.

To maximize muscle weight gain without increasing your body fat, you will need to follow the three basic principles outlined in this article – consume quality lean proteins, increase your carbohydrate intake and your “good” fat intake.

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