In their quests for putting on lean muscle, most inexperienced lifters struggle with adding any mass. Despite attending the gym regularly, training intensively in each session and getting enough rest, they never seem to build new muscle. What could possibly be missing? An elaborate meal plan, that’s why.
It is common knowledge that you need to eat more when you are working out. Just how much seems to be the bigger question. Adding a snack here and a protein shake there will not be enough to stimulate muscle gains. You need a more elaborate meal plan; one that includes generous servings of protein, complex carbohydrates, vegetables and healthy fats. You may have to rethink your whole dieting plan.
There are some basic rules to clean eating- never skip breakfast, eat every three to four hours, vary your sources, drink plenty of water and avoid anything processed or deep-fried.
Strive for 5-6 meals a day. The whole three-meals-a-day notion does not work with bodybuilders. Five small meals, spread throughout the day are more ideal. This consistent provision of nutrients is what fuels muscle growth. A caloric surplus has to be achieved to prevent catabolism.
Will You Gain Fat?
Unfortunately yes. But it will be in amounts so trivial that it will not affect the shape of your body. Fat gain is an inconsequential part of bulking, but you can do it cleanly to ensure minimal fat is gained. Sticking to an intensive workout program will forestall fat gain when the diet is clean. Your basal metabolic rate will be increased, making it harder to put on fat.
Supplement As Required
When your caloric intake is inadequate, you can fill the gap with supplements. A mass gainer with protein and carbohydrates should provide the excess calories you need.
It is important to keep track of your progress. Take note of any changes in muscle mass or fat tissue. This is the only way you can determine if you are eating too much.
Prepare all your meals whenever possible and carry those you need if your day is normally hectic. This will enable you eat on schedule, and stick to your diet plan. Frequent eating prevents hunger, and effectively diminishes the temptation of eating something unhealthy.
Vegetables should feature heavily in your meals. They are rich in fiber, which aids digestion, enabling you to eat more frequently. Snack on nuts to get those healthy oils that your body cells desperately need.
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