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How To Put Together The Perfect Muscle Building Diets

Designing the perfect muscle building diet is something even the professionals struggle with. Fortunately, by understanding a few nutritional concepts you’ll be able to put together a great muscle building diet for yourself.

In this article I will discuss these concepts, as well as how much you should be eating, when you should be eating, and most importantly, what you should be eating.

So read on to learn how to construct the perfect muscle building nutrition plan.

The first thing you need to understand about a muscle building is that it doesn’t happen without a surplus of calories. In order for your muscles to grow, you body needs more calories than it takes to maintain your current weight.

A caloric surplus can be attained by calculating your daily caloric needs and activity level and adding no less than 500 calories to it. To do this, calculate your basal metabolic rate (or how many calories your body would need to maintain its current weight if you slept all day) then add your activity level. This calculation can be found on many websites by just searching “BMR calculation”.

Once you have this number and have added 500 calories, you now know how many calories you need to eat in order to gain muscle mass. A great way to make sure you are getting enough calories is to use a calorie tracking website.

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These websites make is fast and easy to add up your daily calories and keep you accountable. Remember, if you don’t eat enough, there is simply no way you will build more muscle.

The second important component of a muscle building diet is what you eat. For minimal fat gain with you muscle gain, it is recommended that individuals stick to natural, unprocessed foods. There are three “categories” or macronutrients that you want to get these healthy foods from.

They are: protein, carbohydrates, and fats. Your body needs all three to function properly and build more muscle mass. Ideally, you will get around 1.2-1.7 grams of protein per pound of bodyweight (each gram of protein equals 4 calories).

Your fat should consist of roughly 20% of your total calories (each gram of fat contains 9 calories), and you should fill in the rest of your calories with complex carbohydrates (each gram of carbohydrate equals 4 calories).

Now that you know how much to eat and what ratio of macronutrients to eat, you need to plan what types of food you will eat. Below you will find a list of some healthy foods in each macronutrient category:

Protein
Fish (tuna, salmon, tillapa)
Lean beef
Boneless skinless chicken breast
Tofu/soy
Milk
Eggs (both the white and the yolk)
Beans

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Carbohydrates
Sweet potatoes
Oatmeal
Quinoa/flax/barley
Whole wheat bread
Vegetables
Fruits 

Fats
Olive oil
Nuts (almonds, walnuts, peanuts)
Nut butters (with no sugar added)
Coconut oil

With these concepts in mind, you are now ready to put together your meal plan. Keep in mind that when you eat or how many meals you have does not matter as long as you are getting the required number of calories in (ie. your body will not store food as fat past 9pm). Good luck and happy muscle building!

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