5 Good Muscle Building Foods - What to Eat to Gain Lean Muscle Mass

The saying "eat big to get big" is almost synonymous with bodybuilding. You will hear it everywhere bodybuilders and muscle building enthusiasts gather. Just what does it mean? Well, let's talk muscle building foods.

The most important aspect of your muscle building goals is your calorie intake, meaning the total calories you eat in a day. Different body types, height, weights and yes, even individuals, have different needs. Many formulas have been devised for finding the optimal number but none can be said to be accurate.

One of the reasons those formulas fall short is that they to a greater extent fail to consider different lifestyles. For example, a person who works in construction is likely to burn more calories than another who works in an office. Also the calories we burn each day will differ each and every day. Add to this genetic heritage and different body metabolisms.

A simpler way for someone who trains with weights is to eat five to six small meals a day. These meals should contain protein, carbohydrate, fats and micronutrients. Your main focus should be on the quality of the food you eat.

Without going into details about what food contains what amounts of what nutrients, here's a list of 5 of the top bodybuilders' favorite muscle building foods (not in any order):

Side note: These are mainly protein sources and should be balanced with the other food groups.

1. Eggs: They have received a bad rap due to the high fat content, but eggs are one of the best muscle building foods out there. Plus, they are perhaps the easiest food to prepare and easy to digest. Eggs contain a good amount of protein, plus vitamins and minerals. Make sure to eat some yolk in order to get the full value of the good old egg.

2. Fish: Rich in muscle-building protein, fish should be part of your weight training and mass gain diet. Salmon, sardines, mackerel, herring, and anchovies also contain Omega 3 (essential) fatty acids.

3. Lean beef: Like eggs, beef has been receiving some bad rap. Beef is not only rich in protein, but also contains creatine and other micronutrients. Long before creatine came into the market some of the notable professional bodybuilders relied on beef for mass gain; as it turned out, they were right on the money. Unless you have other religious or health limitations, lean beef should be part of your diet.

4. Cottage cheese: Like beef, bodybuilders of yesteryear were right for gobbling down this stuff. Cottage cheese is rich is casein, which now basic ingredient of one of the most highly regarded protein supplements.

5. Turkey: This bird is a good source of protein as well as vitamins and minerals. And contrary to what you might have heard, eating turkey does not make you sleepy.


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The Best Exercise To Lose Fat And Gain Muscle Mass Fast

A lot of people want to re-engineer their body and most of the time they want to do two things in one they want to lose fat and at the same time they want to gain muscle mass. With reading this article you are not an exception there are millions of people worldwide who want to do it. The problem is that most people don't know where to start. A lot of people are working on their body every single day and some of them can't see results because they do it wrong. In the next few minutes you discover the best exercise to lose fat and gain muscle mass. Yes this method is not for lazy people you will have to train but I promise you that you will be very happy with the results.

One if not the most effective exercises to achieve both goals is weight lifting. Weight lifting is a very broad topic so it is almost impossible to write down all the aspects of it in a single book and certainly not in a single article. A lot of people know already that weight lifting is a great exercise to gain muscle mass but few know that it is excellent to lose fat fast as well.If you train with weights you increase your lean body mass index and this increase your metabolic rate. So you burn more calories when you are at rest (basal metabolic rate).Even if your goal is only fat loss training with weight is highly recommended. If you follow a diet you will lose muscle mass and your resting metabolic rate will increase so the result is that you burn fewer calories.

An excellent weight lifting workout has a duration between thirty and forty-five minutes but don't try to train more then sixty minutes in one session. But weight lifting is not alone to re-engineer your body you must do cardio exercises as well. The best way to achieve the best results is to split your cardio and weight lifting workouts. You can do cardio in the morning I recommend do it before breakfast and in the afternoon or in the evening you can train with weight. Perhaps splitting your workouts up is not practical for you then you it is recommended to do cardio training after your weight lifting session. The only problem you may have is that the workouts can become very boring. I would say try do some variations in your exercises with a little bit surfing on the internet it is not hard to find thirty or more exercises for the triceps alone.

I'm sure it is clear to you that weight lifting is one of the best ways to lose fat and gain muscle. Keep in mind achieving these two goals can't be done by a wonder pill or a wonder tool but with the right education and goal setting you can have your dream body.


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Weight Training Diet For Skinny Guys To Pack On Muscle Mass Quickly

If you're a skinny guy who wants to gain muscle mass quickly then this weight training diet is the missing key you need to start growing fast. I'm going to give you the absolute best food you need to include in your weight training diet.

Your weight training diet can be broken up into 3 categories of food: Protein, carbs, and fat. You the right amount of each of these in order to build muscle mass. Especially if you're a skinny guy - you need to pay special attention to your diet if you want to grow.

Best Carbohydrates To Include In Your Diet


Potatoes
Fruit
Beans
Brown Rice
Oatmeal
Whole Grain Breads



Best Protein Sources To Include In Your Diet


Chicken and turkey
Steak and ground beef
Eggs
Fish/Seafood
Cottage Cheese
Whey Protein



Best Fat Sources To Include In Your Diet


Flax Seed Oil
Olive Oil
Avocados
Nuts
Fish like salmon and tuna
Fish Oil



So how much of these foods should you be eating to start building muscle mass? Well, I recommend my personal training clients split it up into 30% protein, 40% carbs, and 30% fat. This is the best ratio for gaining muscle weight quickly especially if you're a skinny guy.

Your weight training diet should also include the right number of calories for your bodyweight. If you're a hardgainer and have trouble putting on muscle mass, I recommend you take 20x your bodyweight in calories daily. So take your body weight x 20 and that's how many calories you should include in your diet on a daily basis. It's pretty simple.


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Build Muscle - Top Post-Workout Foods to Build Quality Muscle Mass and Gain Weight

If you're heavy into your workout program that's designed to help you build muscle and gain weight, chances are you've looked into the nutritional factors that will come into play with this goal.

Unfortunately though, many people are still struggling to get their post-workout meals right, which can in fact cost them success when trying to build muscle.

The post-workout meal is going to be so critical because essentially it's at this time that the body is 'primed' to be building muscle and is least likely to gain fat. Therefore, you want to optimize this opportunity to build the new mass, without seeing a corresponding fat gain.

Furthermore, your anabolic hormones are also optimized at this point, which will really serve to enhance your weight gain.

This said, here are some top post-workout carb sources you should be considering for right after you finish your workout.

Sugary Cereal

While many people think you need to stay away from sugary cereal, right after a workout it can actually be a fantastic source of fast acting carbs that will replace your muscle glycogen. In addition to this - it's fun!

Any time you can increase the desire to eat when trying to build muscle, it's a very good thing.

Perogies

Next up is a common food you eat during holiday dinners, but often gets overlooked for post-workout
meals. Perogies are actually a fantastic source of carbohydrates and don't contain all that much fat themselves.

This makes them an optimal choice - plus they're fairly easy to transport to have on the way home from the gym.

Sushi

For all you sushi lovers out there, this is also a good food to eat after your workout. Again, that sticky rice is going to be a fast-acting source of carbs, which is essentially the primary thing you want at this point.

While some varieties of sushi will have some protein, this is definitely not a bad thing as you need a good amount of protein in the post-workout meal as well (in fact, you likely will want to add an additional source of protein to be really sure you meet your needs).

Ice Cream Sandwiches

Finally, the last uncommon post-workout food that people overlook that does work well is ice cream sandwiches. Believe or not, these can definitely help with your muscle building abilities as they are also relatively low in fat but high in glucose - which refills that muscle glucose quickly.

Further, these are nice since they're cold, which is typically what someone who's just finished a hard workout will want.

So, next time you're stuck for ideas for post-workout meals, be sure you keep these in mind.


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