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Muscle Building Diet, Meal Plan and Supplements

Muscle Building

Muscle building is growing of muscles by workout, diet, nutrition and supplements. In body building or muscle building, there is less or no fat in body lean higher lean muscle mass. 
Good looking muscles in men are sign of indication of high level of Testosterone and Boosted energy. One study showed that increasing muscle mass will increase body insulin sensitivity and decrease risk of diabetes.
Muscle Building
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Best Supplements Used in Muscle building

You can use any supplement you want to try but we are listing some supplements which found effective for muscle building and have least or no side effects:

Factors affecting Body Building

When it comes to building muscle and add in size to your frame your diet is going to be the most important factor that you have to get right because simply put when your diet is optimized for muscle growth it will enable you to perform that much better in the gym and physically recover and progress that much faster. But what exactly does a diet optimize for muscle growth entail well despite all of the confusion and common misconceptions surrounding this topic it's actually quite simple and by no means does it require you to explicitly stick to eating chicken broccoli and brown rice every day but there are a few factors that you need to get right and are primarily how many total calories protein carbs and fat you're consuming on a daily basis so let's start with that if you want to maximize muscle growth while minimizing excess fat gain then you have to ensure you in taking enough calories but at the same time you don't want to go overboard in fact research has indicated that more is not necessarily better for growth since there's a limit to the amount of muscle that you can build a month this will cause the rest of your excess calories to be stored as fat therefore I'd go with the recommendations of multiple researchers within the field which is to aim to slowly gain roughly two to four pounds per month depending on your training experience and to find out how many calories this amounts to for you you can simply use researcher Lao McDonald's recommendation and multiply your body weight in pounds by 15 and then add 200 to 400 calories to this if you're a beginner aim for the higher end since you'll have a greater muscle growth potential whereas intermediate lifters should aim for the lower end although this likely won't be spot-on initially you can start with this and then adjust your calories based on how your weight game progresses as for protein again more is not necessarily better but there is an optimal range that you want to hit given that a plays a vital role and muscle recovery and growth as for what this range is based on this 2018 meta-analysis from the journal Sports Medicine in taking roughly 0.732 one gram per pound of body weight seems to be optimal for muscle growth note that going over this range doesn't seem to provide an add a Bennett for growth but in the event that you do just know that research shows that is completely safe to do so given that you have normal and healthy kidney function now as for carbs and fats you need sufficient carbs in order to fuel your workouts and boost your performance in the gym but you also need sufficient fat to support your hormone levels and overall health as for how much of each the literature recommends to in take roughly zero-point-two-five to zero-point-five grams of fat per pound of body weight and then the remainder of your calories coming from carbs therefore you have a lot of flexibility with your carbs and fats and can adjust them to better suit your lifestyle and food preferences and if you confused about figuring out all these numbers an easy way to get started is to simply use a macro calculator which I do have up on my website and I'll link that in the description box down below but now that you've learned the basics of setting up and optimizing your diet for muscle growth let's take a look at what a typical day of eating could look like for you and given that the average person needs roughly 2,500 calories to maintain their weight will aim for an intake of around 2800 calories and this intake will be spread across four main meals throughout the day since as shown in Bradshaw in Fell's 2018 study this is optimal in order to maximize muscle anabolism so with that being said let's start with meal one I find that a very easy and convenient way to intake a lot of calories and nutrient-dense foods is to simply blend them into a shake and in fact as shown in this literature review in taking liquid calories seems to impact satiety less than in taking the same amount of calories in solid form therefore for those struggling to intake sufficient calories to gain weight this shake is an excellent and convenient option to do so I personally usually add oats a frozen banana and frozen berries from my main sources of complex carbs and fibre peanut butter as a source of healthy fat whey protein powder as the main protein source dairy milk for the extra calories and protein and some cinnamon for taste and its positive effects on insulin sensitivity blend it all up and this will by far be the easiest and most affordable way to make a big dent in your daily calorie and without having to resort to eating junk for the next meal something like the following would be a great option as it contains adequate protein and sufficient carbs which will help fuel your workout later on it's just a simple combination of baked chicken white rice boiled lentils and cook zucchini with various seasonings and light sauce is added and one of the great things about this meal is a varied amino acid profile of the foods for example lentils on their own are a great source of protein however they do lack in two important amino acids but the good thing about pairing it with rice is that grains are particularly high in these two amino acids that lentils lack meaning that they complement each other well when eaten together which is especially beneficial if you're vegetarian or vegan and can't have the chicken in this meal as a midday snack one great option is almonds or any form of nuts they're not only a great nutrient-dense source of healthy fats and fiber but also provide a variety of other important micronutrients and minerals just be cautious of your serving size and not to overeat them as they are very calorie dense so measuring out your portions would definitely be recommended and I'll leave a link to ask a librarian box down below although this food combination may be a little weird for some of you it's a great option as a go-to pre-workout meal this is because multiple studies have indicated that ingesting protein and carbohydrates pre-exercise produces significantly greater levels of muscle protein synthesis with high glycemic carbs such as rice cakes likely being the better option for performance but regardless of what food you do choose to include this meal ingesting some form of protein and adequate carbohydrates is ideal to enable your body to perform at its best during your workout in addition although it may be of little significance one recent study did show that ingesting whole eggs produce 42% greater levels of muscle protein synthesis when compared to ingesting the same amount of protein and egg whites alone therefore pairing your egg whites with whole eggs as done here may be more beneficial for this reason and finally as for your post-workout meal to finish off the day this meal is a great option and is a combination of baked salmon baked white sweet potato in a large stir-fry of veggies the salmon provides not only sufficient protein but also the all-important omega-3 fatty acids DHA and EPA which have actually been recently shown in a 2018 literature review to possibly help with anabolic signaling and muscle repair and growth the sweet potato serves to replenish any glycogen that was depleted during your workout and the stir-fry veggies is just what I personally find to be the easiest way to increase your micronutrient and an overall vegetable intake for the day which does likely play a role in muscle recovery and performance but it's something I'll cover in another article so that's pretty much what a full day of eating for muscle growth could look like for you and here it is all written now for anyone who's interested hopefully this provides you with some insight as to how to approach and optimize your diet when it comes to building muscle the key really is to not only incorporate foods you personally enjoy but also foods that are simple and easy to make as that's exactly what will enable you to stick with it in the long run thanks so much for watching everyone nutrition really is the biggest factor when it comes to transform in your body and it's honestly why so many people fail to progress despite putting in the effort in the gym but if you're looking for a complete evidence-based program that not only covers training but also comes with a custom-built nutrition software to optimize your diet based on your own stats and goal then simply head on over to build to a science comm forward slash courses we can view the four programs that have available and choose the one that best suits you and for those who haven't yet done so I'd really appreciate a follow on Instagram where I share a lot of my daily meals and the reasoning behind them which I think you'd find really useful anyways I hope you enjoyed this article let me know in the comments below what other nutrition topics you'd like to see me cover and I'll do just that and as always don't forget to give the article a like and subscribe to my channel so you can stay updated.

Muscle Building on keto diet

Can you build muscle on a ketogenic diet? so many people will tell you that it is not possible and that you absolutely need carbs to build muscle well in this article I'm gonna break down a lot of scholarly articles I'm gonna give you four major peer-reviewed studies and at the in this article I'm gonna give you a very detailed breakdown with a very specific study that takes a specific look at the keto diet verse a traditional Western carbohydrate filled diet as it pertains to building muscle if you haven't already make sure you hit that subscribe button make sure you turn on notifications so you can see all the articles that I post on this channel every single week so let's get right down to the science the first thing that you need to know when it comes down to the ketogenic diet is that you don't need nearly as much protein first of all on the ketogenic diet but you don't need that much protein to build muscle in the first place so I want to get into that out of the equation first and foremost you don't need nearly as much protein as you think the Journal of applied physiology actually published a study that found that there was no difference between subjects that consumed a 0.6 four grams of protein per pound of body weight and those that consumed 1.1 grams of protein per pound of body weight what this tells us is that you don't need nearly as much protein to trigger muscle growth what they did find however with that study was that protein oxidation increased what does that mean that means excess protein was oxidized meaning there was too much protein than the body could handle the next thing that we need to talk about here is beta hydroxy butyrate which is the main ketone body that is produced while you're in ketosis a ketone is just an energy source alternative to carbohydrates beta hydroxy butyrate is the main one that I generally reference well in this particular case it's been found that beta hydroxy butyrate actually preserves muscle from breaking down so many people will tell you that you will waste away and lose all your muscle when you're on a ketogenic diet not the case at all beta hydroxy butyrate actually slows that process down as long as your calorie needs are in the right place you have enough calories to make sure you're not dropping too much weight in fact the Journal of Clinical Investigation actually published a study and this one's pretty intriguing it found that the presence of beta hydroxy butyrate promoted protein synthesis it didn't just stop the breakdown of muscle or stop the breakdown of protein it actually promoted protein synthesis which means that having keto in your blood encouraged your body to build more muscle okay now this next one I want to talk about is protein synthesis in the presence of no carbs it kind of builds off of the last one but what's interesting is it finds that even when ketone bodies aren't really present we're still able to create just as much muscle in the absence of carbohydrates as we are in the presence of carbohydrates this study was also published in the Journal of applied physiology this study took test subjects for a period of six weeks and they gave him either a high carbohydrate diet or a low carbohydrate diet well what they found is at the end of six weeks of resistance training both groups had the same level of protein synthesis now one wasn't necessarily a ketogenic diet it was just low carb so that proves that even when beta hydroxy butyrate the ketone body is not present we are still able to produce just as much muscle without the presence of carbohydrates as we are with the presence of carbohydrates I think we just get confused because carbohydrates make our muscles feel a little bit more full and sometimes give us a little bit more temporary strength which leads me to the next thing I want to talk about something known as the creatine phosphate system when we workout we have three different energy systems the creatine phosphate system which gives us energy from the start to say maybe the first three or four reps or maybe when you're first starting out a sprint then we have the anaerobic system which utilizes carbohydrates that's the system that gives you energy from maybe say five to maybe fifteen reps or so and then we have the aerobic system which is like your endurance work well when you're on a ketogenic diet you don't have a whole lot of range in that middle group because you don't have carbohydrates but you still have a lot of power with that first system the creatine phosphate system so your body actually has the ability to still utilize brute force to get those maximum heavy power lifts which will trigger muscle hypertrophy it'll trigger muscle growth then since we know that protein synthesis is still high when you're in ketosis you can still have the stimuli by training heavy and still know that protein synthesis is going to occur to actually allow those muscle fibers to recover to thereby build muscle which now I would like to give you the big study that I am super excited to share with you that takes a look at the ketogenic diet versus the standard Western diet as it pertains to burning fat and building muscle at the same time yep you heard burn fat and build muscle at the same time so here goes the Journal of the International Society of Sports Nutrition took a look at 26 test subjects yet what they wanted to find here was the effects of the ketogenic diet versus a standard American Western diet on the effects of overall muscle and fat loss so here's what they did they gave one group a traditional ketogenic style diet you give them 75 percent fat they gave them five percent carbohydrates and 20 percent protein the other group they gave 55 percent carbohydrate 20 percent protein and 25 percent fat so a little bit more average if you will well they studied them for 11 weeks and guess what they found at the end of 11 weeks the low-carb ketogenic high-fat group ended up building 2.1 kilograms more muscle than the other group not in total 2.1 kilograms more than the other group but get this they also burned 2.2 kilograms more fat than the other group so they built more muscle than the Western carbohydrate diet and they simultaneously burned more fat than the carbohydrate diet proving that you can build muscle and burn fat on the ketogenic diet big thank you to the International Society of Sports Nutrition for publishing this one so there you have it science doesn't lie we've got multiple studies that showed ketogenic diet won't cause you to waste away in fact it'll actually encourage your body to build more muscle and stay quite lean as always keep it locked in here.

Best Supplements Used in Muscle building

You can use any supplement you want to try but we are listing some supplements which found effective for muscle building and have least or no side effects:
If you have any question, you can ask in comment section.


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