subject: How You Should Eat To Build Muscle Mass [print this page] How You Should Eat To Build Muscle Mass How You Should Eat To Build Muscle Mass
So you want to bulk up? What you're about to learn is precisely how to eat each day, which is just as important if not more than weight lifting. Without the proper nutrition all those hours at the gym will go down the drain.
How many calories should you have each day?
In order to build muscle mass you have to take in more calories than you burn off. When bulking you should be aiming to eat around 2700-3200 calories a day, this should already be more than your usual calorie (daily 2500 calories is recommended for men). The calories that you eat should be of nutritional benefit and not junk food which will lead to fat gain rather than muscle. When you are on a bulking diet it will lead to muscle growth but some additional fat gains as well. Approximately for every 5 pounds of muscle, 2-3 pounds of fat will also be gained.
It would be great if you could bulk up without adding any fat at all, but that's unfortunately not how the body works. If your aim is to have big muscles then try going on a bulking diet and just accept that you won't be as defined for 2-3 months. Remember once you decide to stop bulking, you can go back to being as toned and defined as you like by dieting, except this time your going to look bigger and more ripped than ever!
How much protein, carbohydrate and fat should I eat?
Try sticking to a 40:40:20 rule where your daily calories consist of 40% protein, 40% carbohydrates and 20% fat. The number of grams of protein people normally eat each day to bulk up is 1.25-1.5 times their body weight in pounds. So for example if you currently weigh 150 pounds, you would need to consume a daily 187 - 225 grams of protein.
How many meals should I have each day?
5/6 meals a day 3 hours apart from each other is the ideal number as it allows your body to be constantly being fed nutrients. Not all of these meals have to be big, for example a high enough calorie protein shake could count as one meal.
When should I have my largest meals?
You should always have your largest meals for breakfast and directly after your workout. The reason being, when you wake up in the morning your body has been deprived of food for however long you've been asleep for. In the mornings your muscles will be craving food to help them rebuild and grow stronger. Make sure you eat well in the mornings.
After your workouts you want to eat as soon as possible to replenish your energy and feed your muscles, in fact studies have shown it is best to eat 0-30 minutes after your workout. Often people may not have the time to eat a meal straight after the gym, if this is the case for you then having a protein shake after your workout is a great source of protein and fast acting carbohydrates until your next meal.
