I've been involved in muscle since 1991. I thank a guy named Joey for giving me my first lesson in eating for muscle growth. Everyone in high school knew him for being a musclehead. He was always eating. On the bus, at lunch, in woodshop class... all the time. I asked him one day about it and he explained to me that muscle grows in response to lifting weights, but also in response to food. The two are inseparable. Without much more teaching, I got it. I understood that you would have to eat as much protein in a meal as possible. I had memories of when my uncle used to buy the Joe Weider protein when I was a kid. It smelled like cat food. He told me that we need protein. I remember how my cousin and I tried to sneak some of his protein. We made a shake (and of course, we mixed it wrong) and got sick to our stomach! It was great!
Today, I am surprised at how many people just don't get it. Listen, if you are going to gain muscle, you need to have a meal plan that is founded on the principle of protein. If you follow these simple steps, you too can answer many of your own questions on how to craft a
1. Start with Protein
Protein builds muscle. You best believe that. And don't just say you believe it...... Eat like you believe it! If muscle is your goal, start with at least 1 gram per lb. you weigh on a daily basis. Depending on how your metabolism is, you may have to raise it to a gram and a half or even two grams for every pound you weigh. Plan your meals for the day around what and how much protein you will eat at each meal. I always eat my proteins first when I eat. I always choose solid sources of protein. Eggs, Beef steak, Chicken, Tuna, Turkey. Eat solid slabs of meat, not chicken "products," or turkey "products" that may only give you 20-25 grams of protein a meal..... eat slabs and chunks of solid meat. With eggs, eat many. Eat much cottage cheese, and drink milk. The point that I'm trying to drive home here is that you need to make protein the key element and skeleton of your
So, starting out, your
Meal 1. 4 eggs, cottage cheese, turkey sausage
Meal 2. Protein shake
Meal 3. 8 oz. of Chicken
Meal 4. Protein shake
Meal 5. 8 oz. Steak
Meal 6. Cottage cheese, milk
2. Add Carbohydrates
Whether or not you are a hardgainer, you still need protein. Not so much when it comes to carbohydrates. If you are on the skinny side, you should add two or three times more carbohydrates than protein in each meal. Carbohydrates will add the calories you need on a daily basis to support overall, consistent growth. Carbohydrates also cause insulin levels to go up, which in turn causes all of your cells to feed. These include muscle cells and fat cells. This is why many people who are
For the person who is trying to put on muscle without putting on too much fat, I recommend eating a 1 to 1 ratio of protein and carbs. See where that gets you. If you have a little bit of a pot belly, or spare tire, it is evidence that your body will store up a portion of what you eat. You can use this to your benefit because the body will store up some protein into muscle without the needed carbohydrates. Understand that you will always put on a little bit of fat when eating to put on muscle. Let the mirror be your guide. If you are putting on a little too much fat, cut back a little on carbohydrates and fats and increase your protein to fill in the blank.
Then your
Meal 1. 4 eggs, cottage cheese, turkey sausage, Oatmeal
Meal 2. Protein shake
Meal 3. 8 oz. of Chicken, Rice
Meal 4. Protein shake
Meal 5. 8 oz. Steak, Potatoe,
Meal 6. Cottage cheese, milk
3. Then add Fruits and Vegetables.
Let me say this first before I go any further......... Fruits and vegetables are number 3 on the list because this is an article on how to grow muscle, not because I believe that they are less important nutrients. Fruits and vegetables are full of cancer fighting anti-oxidants that we should be eating more of. They are low in calories, which is very helpful to those who want to keep total calories low, but still be able to eat a nice amount of food when you sit down to eat. Again, it's just that they are not muscle food. If you are going to grow muscle, you need to have a large amount of protein and carbohydrates......... but for health and longevity, you need to eat your fruits and vegetables. Let them be your dessert.
Another example with fruits and veggies added:
Meal 1. 4 eggs, cottage cheese, turkey sausage, Oatmeal, Banana
Meal 2. Protein shake
Meal 3. 8 oz. of Chicken, Rice, Steamed vegetables, Apple
Meal 4. Protein shake
Meal 5. 8 oz. Steak topped with Fruit Salsa, Potato, Salad
Meal 6. Cottage cheese, Peaches, milk
4. Figure out your schedule.
I believe this to be an important step. Don't miss this. You and I have a life to live. We want to go have ice cream, we want to eat butter-soaked popcorn at a movie, we want to go to the mall and have a Cinnabon, we want to go out to see a live band and enjoy a frosty adult beverage. I don't want you to feel overwhelmed with this
These are just basic tips with a very basic