Learn How to Build Muscle
 

Muscle Building Shopping List

Constructing the proper diet for building muscle doesn’t have to be rocket science – take the equations out of it by following this simple, inexpensive muscle building shopping list!

This article will contain everything you need to know about building muscle, including things like how much to eat, when to eat, and what to eat.

The handy shopping list will ensure that you get everything you need to start an effective muscle building nutrition program!

First of all, you should be aware that building muscle requires you to have a caloric surplus each day. This means that you must consume more calories than your body burns each day. By doing this and working out 3-6 times per week, you are encouraging your body to build bigger, stronger muscles.

If you are unsure as to how to calculate your daily calories, try searching for a basal metabolic calculator (BMR). Making sure you are consuming the right amount of calories will help you estimate the ratio of macronutrients (protein, carbohydrates, fats) in your diet. You will then be able to pick foods that best fit your lifestyle and calorie needs.

When building a nutrition plan, many people like to eat several small meals during the day. This can help keep you full, fuel your workouts, and prevent overeating during future meals. Eating many meals during the day is not required, however. You can get the same results by consuming all of your calories in say, 2 meals. Scheduling your meals around your lifestyle will help you be more successful and see better results.

As I mentioned above, you need to get adequate amount of each macronutrient in your diet if you want to build muscle mass. Ideally, you should aim for at least 1.2-1.7 grams of protein per pound of bodyweight. That means that if you weight 175 pounds, you should be getting at least 175 grams of protein each day.

Your fats should comprise around 20% of your daily calories. For example, if your body requires 2000 calories a day to build muscle, 400 of those calories should come from heart healthy fats.

The rest of your calories should be from complex carbohydrates. Lets use the numbers from above as an example: a 175 pound male who needs 2000 calories a day would require 700 calories of protein, 400 calories of fat, and 900 calories of carbohydrates each day.

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When choosing foods to incorporate into your diet, look for items and ingredients that are unprocessed and not premade. The following shopping list should give you a good idea of what to choose for each macronutrient group:

Proteins
Skinless. boneless chicken breast
Lean beef
Eggs
Milk
Fish
Greek yogurt
Cottage cheese
Whey/casein
soy

Carbohydrates
Whole wheat bread
Oatmeal
Bran
Vegetables
Fruits
Quinoa

Fats
Avocados
Olive oil
Nuts (almonds, pecans, walnuts, peanuts, hazelnuts)
Soymilk
Fatty fish (salmon, tuna, sardines)
Canola oil
Soybean oil

Hopefully this article has helped you build and design the perfect muscle building program. Just remember to get all your required calories and macronutrients and stay away from processed and fast foods! If you do all of these things consistently,  I can assure you that you will see results fast!

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