Dominic Stone
Putting on muscle requires a combination of diet and exercise. To build muscle, you need to eat the right amount of calories and nutrients, particularly protein, as well as carbohydrates and fats. This will support the creation of new muscle proteins, which will be stimulated by strength training. The timing of your meals and fluids is also important, as is ensuring you don't exceed 500 surplus calories per day to avoid putting on excess fat.
| Characteristics | Values |
|---|---|
| Calories | Eat more than you burn |
| Protein | Eat enough to support the creation of new muscle proteins |
| Fat | Eat enough to grow muscle but not so much that you put on more fat than muscle |
| Challenges | Push your muscles to handle progressively greater challenges |
| Weights | Lift heavier weights |
| Carbohydrates | Increase your daily intake |
| Meals | Eat three good meals every day |
| Fluids | Drink fluids before and after meals, but not with them |
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What You'll Learn
- Diet: eat more calories than you burn, focusing on protein, carbs and fats
- Bulking: eat more calories than you burn to support muscle growth
- Cutting: restrict calories to reduce body fat while training to avoid losing muscle
- Strength training: couple with a high protein diet to build lean mass
- Timing: drink water 2-3 hours before working out, and eat a regular meal if you have a few hours to digest
Diet: eat more calories than you burn, focusing on protein, carbs and fats
To put on muscle, you need to eat more calories than you burn. This is known as a 'bulking period'. During this time, you need to make sure you're getting enough protein, carbs and fats.
Protein is key to building muscle. It's important to get a consistent protein intake, and you can calculate how much you need by multiplying your daily protein goal (in grams) by four. This is because protein has four calories per gram.
Carbs are also important, as they provide the fuel for your exercise. If you don't eat enough carbs, your body might start burning protein for fuel instead.
Dietary fat is often underappreciated, but it's important to include small amounts of the right kinds of fats in your diet. This is because certain fatty acids are essential, and the body can't make them itself. Fatty acids are a vital structural component of every cell membrane, including muscle cells.
It's also important not to exceed 500 surplus calories per day, to avoid putting on too much excess fat.
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Bulking: eat more calories than you burn to support muscle growth
To put on muscle, you need to eat more calories than you burn. This is known as 'bulking'. During a bulking period, you should eat more calories than you burn to support muscle growth. The main goal is to supply your body with enough nutrients to grow, but not so many calories that you put on more fat than muscle.
To bulk effectively, you should eat three good meals every day. If you can, give yourself slightly larger portions. If you have a small appetite, eat five to six times a day. Drink fluids before and after meals, but not with them. This will help leave more room for food. You should also increase your daily intake of carbohydrates and avoid low-carb diets.
It's important to get a consistent protein intake, but eating vast amounts of protein won't make your muscles grow faster and will put unnecessary pressure on your body, especially your kidneys. Instead, focus on pushing your muscles to handle progressively greater challenges. This doesn't necessarily mean lifting heavier weights in every workout. You can also push yourself in different ways, such as doing more reps or using lighter weights.
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Cutting: restrict calories to reduce body fat while training to avoid losing muscle
To put on muscle, you need to eat more calories than you burn to support muscle growth. This is known as a 'bulking' period. During this time, it's important to get a consistent protein intake and ensure you don't exceed 500 surplus calories per day to avoid putting on excess fat.
Cutting, on the other hand, refers to restricting calories to reduce body fat while training to avoid losing muscle. This involves eating and training enough to maintain muscle mass while creating a calorie deficit to lose fat.
During a cutting phase, it's crucial to continue providing your body with appropriate amounts of calories and nutrients, especially protein. This supports the creation of new muscle proteins from the dietary protein you consume, which is stimulated by weight training. The goal is to lose fat while preserving muscle mass, so it's important to eat enough and train effectively during this period.
In terms of training, it's important to push your muscles to handle progressively greater challenges. This doesn't necessarily mean lifting heavier weights in every workout, as that may not be feasible or sustainable. Instead, focus on improving in some way on every set of an exercise, whether it's increasing the weight, adding reps, or pushing yourself in other ways.
Additionally, ensure you're eating three good meals a day with slightly larger portions if possible. If you have a small appetite, aim for five to six smaller meals. Drink fluids before and after meals, but not with them, to leave more room for food. Successful weight gain and muscle growth require an increase in your daily carbohydrate intake, so avoid low-carb diets.
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Strength training: couple with a high protein diet to build lean mass
To build lean mass, it is important to couple strength training with a high-protein diet. When you eat protein, you are providing your body with the materials to create new muscle proteins. This process is stimulated by strength training.
To build muscle, you need to eat more calories than you burn. This is known as a 'bulking period'. However, it is important not to eat too many calories, as this will lead to you putting on more fat than muscle. The key is to eat a consistent amount of protein and not exceed 500 surplus calories per day.
To avoid burning protein for fuel, make sure to include enough high-quality carbohydrates in your diet. Carbohydrates are important for fuelling your exercise. Dietary fat also has a role to play in building muscle. Small amounts of the right kinds of fats are important, as certain fatty acids are essential and act as a vital structural component of muscle cells.
Before working out, it is important to stay hydrated. Drink about two cups of water two to three hours beforehand, then another cup 15 to 20 minutes before.
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Timing: drink water 2-3 hours before working out, and eat a regular meal if you have a few hours to digest
To put on muscle, you need to eat a balanced diet with the right amount of calories and nutrients, particularly protein. This will support the creation of new muscle proteins from the dietary protein you eat, which will be stimulated by the work you do in the weight room.
Timing is key when it comes to drinking water and eating meals before a workout. It is recommended to drink water 2-3 hours before working out to stay hydrated. This gives your body enough time to absorb the water and use it efficiently during your workout.
If you have a few hours to digest before your workout, it is advisable to eat a regular, balanced meal. This meal should include a good source of protein, such as lean meat, fish, or plant-based alternatives, and a healthy portion of carbohydrates.
It is important to note that everyone's body is different, and you should adjust your meal timing and portions according to your individual needs and preferences. Some people may prefer to eat a larger meal a few hours before their workout, while others might opt for a smaller snack closer to their training session.
Additionally, it is worth mentioning that the type of workout you are doing can also impact the timing of your meals. For example, if you are doing a high-intensity workout, you might want to ensure you have a good amount of energy stored in your body by eating a few hours beforehand. On the other hand, if you are doing a lower-intensity workout, you might feel more comfortable eating a smaller meal or snack closer to your workout time.
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Frequently asked questions
During bulking periods, you should eat more calories than you burn to support muscle growth. However, it's important not to eat so many calories that you put on more fat than muscle. To calculate your daily calorie intake, multiply your daily protein goal (in grams) by 4 and your daily fat intake goal by 9, as protein has 4 calories per gram and fat has 9 calories per gram. Subtract this number from your calculated daily energy need, and divide it by 4 (the number of calories in a gram of carbohydrate).
To put on muscle, it's important to consume enough protein, carbohydrates and fats. Carbohydrates are particularly important to fuel your exercise, so make sure to include enough high-quality carbs in your diet. Small amounts of the right kinds of fats are also important, as certain fatty acids are a vital structural component of muscle cells.
Drink about two cups of water two to three hours before working out, then another cup 15 to 20 minutes before.
It's important to consume enough protein to support the creation of new muscle proteins. However, be careful not to cut your total calories back too far in an effort to get "shredded", as this can be counterproductive.
