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Building Muscle: A Protein and Calorie Guide

If you want to build bigger muscle and experience big muscle gains then there are few things to consider in your muscle building diet and workout.

It’s not all about weightlifting, resting is just as important as the days you train it’s also important to remember building muscles takes time it’s not waking up after a few sessions and thinking wow.

If your aim is to solely build bigger muscle then you would want to eat anywhere up to 1000 calories over you daily requirement of calories, depending on your current workout routine. Admittedly, this can be difficult to calculate especially if you haven’t followed a proper muscle gain diet till now but here are a few tips to get you to eat well over you recommended daily intake of calories.

Calorie Dense Foods

If you ate a big serving of green salad leaves you’ll probably feel full enough however, what you may not realize is what you consumed is more than likely less than 100 calories. This concerns us because this calorie-less food is the type of stuff we want to avoid on the road to gaining muscle mass.

What you should be aiming to eat with every meal is calorie dense foods that contains a high number of calories. These high caloric value foods are what is going to bring us over our daily recommended intake for calories and in turn help us build bigger muscle.

Build Muscle A Protein and Calorie Guide

Your diet is a very important aspect of the muscle building process, I would suggest putting together a monthly diet plan this will help you in a few ways.

  • Randomly running around the food store/shop picking up anything and everything you feel like eating is not going to help, if you have a set diet plan it should be quite easy to do your weekly shop with ease because you will have a list based on the routine.
  • With a diet plan it’s now possible to calculate calories, at first this process will take some time to do the calculations but once it is complete you will never need to do it again.
  • Eating the correct food, a diet plan (if you stick to it) will provide you with the correct food types, below is a range of food you should be consuming on a regular basis.

Here are some examples of calorie dense foods

  • Oats
  • Pasta
  • Olive Oil
  • Fruit Juice
  • Rice
  • Cashew nuts and seeds
  • Muesli
  • Potatoes

Protein With Every Meal

Along with calorie dense foods you should be eating a large serving of lean protein such as chicken breasts, fish, steak or whey protein with every meal. Aim for 1.5 grams of protein per pound of body weight.

If you’re 180lbs this works out at 45 grams of protein per meal which is about 1 large chicken breast.

Protein is another important factor most people don’t consider or they do consider it when they don’t get the results they where expecting, before you start to train I would advice reading more information about protein and why it’s so important when building muscle.

Extreme Training 

Below is a guide to building muscle when training but the real key to gaining muscle is intensity you have to give it your all no matter what routine you have planned out. However it’s not just about weight training although that is the most important aspect you need to keep your mind fresh and alert my routine now includes crossfit this combines weight training with cardio add intensity and boom the results are amazing.
Check out my new crossfit page to get started with extreme muscle building click here.

Muscle Building Workout To See Big Muscle Gains

If you want to build bigger muscle then your training regime should emphasize rest and recovery. What I mean by this is that you wouldn’t be spending over 40 minutes in the gym tearing down your muscles.

If you want to grow you should spent less than 40 minutes in the gym and make that 40 minutes as intense as possible. Ensure your muscles recover properly by consuming a whey protein shake with fast acting carbohydrates like maltodextrin and dextrose.

Also include micronized creatine monohydrate if you wish.

You’re muscle mass building workout should be made up of plenty of heavy compound lift such as squats, deadlifts, shoulder presses and bench press. This should be performed in the 6-10 rep range as this is known to be the best weight to build lean muscle mass.

Don’t be shy if you have any questions please ask in the comments box below or if you use a gym speak to the people who train it always surprises me how distant everyone is when training at a gym, I personally found the majority of people to be very friendly and helpful.

For more information about muscle building or fitness routines see my main website www.body2shape.com

Sport and Fitness blogger

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