The Diet Plan To Build Muscle And Why It’s So Important
The diet part to your muscle building efforts is the MOST critical component to your success. It’s not the workouts you do, how much or how hard you workout, it’s all about the things that you put into your body that counts.
Yes, those other components are important but they mean nothing without a proper diet plan. You could perform intense workout for years, trying to build muscle and get minimal results (like I did). Or you plan out your diet and change a few aspects of it to get great results within a couple of weeks.
To be honest if you half ass all of the other components, such as the workouts you do, but practice the right eating habits, then you will no doubt change your body. How do I know? Because that’s exactly what I did. I didn’t change anything with my workout. The only thing I changed was my diet and experienced amazing results in a relatively short time.
So what was the amazing thing that I did to change my body? Did I find a rare super food only found in third world countries? Did I drink lion urine to build muscles? Or did I call on the Gods to create muscles for me?
The thing that I did were none of these things. Instead, I practiced a more settle approach to my diet. It wasn’t the foods that I was eating, but instead it was how much of those foods I was eating.
The “Truth” About Building Muscle
The main thing that I found to be best to help me build muscle is to eat as much as I can to promote rapid protein synthesis, that’s it. Its simple, but most people don’t understand it or don’t want to believe that it’s that simple. Let me explain….
If you eat more than you normally would and force the food into your mouth, even to a point where you feel sick, your body responds to that intake and produces digestive enzymes that produce muscle. It’s like putting gasoline on a fire. It’s just builds the fire bigger. It’s the same as your muscles.
My secret that I found years after I starting trying to build muscle is that I wasn’t eating enough. My body had the stimulus to build muscle from my workouts, but yet, they couldn’t develop because I was not giving them the proper food intake. That all changed once I focused more on my diet.
From the moment you wake up to the moment you go to sleep, you should always be thinking about food. Make eating your job.
The more food you take in, the better results you will get. Obviously there is a limit to the amount of food you should take in, you don’t want to eat so much that you die. Obviously that is extreme and that scenario is highly unlikely.
If you are eating healthy foods and implement the diet I’m about to show you then you don’t have to worry about this.
Two Diet Changes That Bring The Best Results
The two things that I think brought 80% of my muscle was eating eggs and drinking large amounts of milk. You should be concerned with these two things when you are trying to build muscle. Actually if you change anything in your diet, it should be implementing these two simple changes.
When you combine large amounts of milk intake with normal workouts you will increase your muscle production twice as fast as if you were mainly relying on your regular diet plan. How much is large amounts of milks?
Well, think of it as this way, if you aren’t dinking at least a couple of cups a day then you need more milk. An easy way to implement this tip is to drink milk every time you sit down for a meal. I usually have milk with my cereal in the morning, a glass of it with my lunch, a glass of it with dinner, and a glass of it right before I go to bed. And I think just with that routine I greatly improved my muscle production.
As far as eggs go you should aim for about five eggs a day. That could be spread out throughout the day or be eaten at one time. It will probably be easier to just eat them all at one time.
One thing that concerns this way of thinking is that it will produce more fat than muscle. Yes, in some cases it is possible with the intake of large amounts of milk and/or eggs that you will start to produce fat.
If you notice this then either you should decrease the amount of milk or egg intake or you should skip the practice all together and just rely on you regular diet. But note if you rely on your diet, you should still eat as much as possible.
5 Foods That Bring The Best Results
After you implement the milk and egg strategy, then your remaining diet should also be examined. Foods that are high in protein and carbs are the best to increase muscle. These will produce the best results in the shortest time. The five best foods that I personally found to bring the best results for muscles are….
Macaroni and cheese – simple to make and cheap enough to eat everyday.
Steak – protein packed, good ol’ steak. I like it marinated in teriyaki sauce, with it soaked in over night, and then straight on the grill. But it’s up to you on how you prepare it.
Potatoes – Potatoes are a skinny guys best friend (Right behind milk and eggs of course.) Doesn’t matter how you prepare them, just make sure you get enough of them. I generally eat them every night with my dinner.
Oatmeal – Just like Mac and cheese, it’s easy to prepare and doesn’t cost that much.
Tuna – If you have a can of tuna in your house right now go and check the protein content because you will be amazed at how much protein is in there, compared to other foods. You can eat it anyway you want, I personally like it straight out of the can.
My Diet Plan
This is my diet schedule that I used and continue to use to help me build muscle you can implement this exact diet or you can choose to implement your own.
Just remember when creating your own, that you follow the guidelines outlined above. (All of the measurements have been left out to accommodate each and everyone’s own uniqueness. Everyone’s body is different and you should experiment with different servings.)
Cereal w/ milk
5 hard-boiled eggs
Bagel w/peanut butter
Turkey and/or chicken sandwich w/cheese
Glass of milk
Coffee or tea
Bagel w/cream cheese or peanut butter
Glass of milk
Bowl of Mac n’ cheese
Right Before Bed
Glass of milk or a bowl of cereal w/milk