The Ultimate Muscle
Building Diet Plan
Tips and Information
When I speak of the ultimate muscle building diet plan I am not actually speaking about a actual meal plan, recipes and a grocery list. Instead I truly believe that understanding the kinds of foods to eat and how often you should be eating them is far more valuable. Information is key in any diet plan, a meal plan without any information on why and how is doomed to failure.
There is an old saying that I am sure you have heard. It goes like this “You can give a man a fish and he will eat for a day. If you teach that same man how to fish, he will eat forever.” There is no better way to say it than that!
I am going to use another old saying (last one I promise). “We are what we eat.” This is true as well, especially when you are trying to understand how to build lean muscle and get rid of any unwanted fat! The flat out truth is when you are building muscle you have got to have your diet down, or you will simply be throwing away most of your gains. The experts all agree when they say nutrition is 60% of the battle.
Your ultimate muscle building diet has three main components. They are controlling what kinds of food you are eating, controlling the amount of foods (portion control) and the amount of times per day you eat.
Your meal composition should consist of protein, carbs and fats. We are looking for a approximate split of 40/40/20. About 40% of your diet should be protein, 40% should be carbs and 20 % should be fats. This is the optimal meal composition for all meals other than the most important of all. Your post workout meal does not need fat in it, instead take that 20% and add it to protein so the split is 60/40 protein to carbs.
You may be thinking that I am crazy, no way should you be eating 20 percent fats. Well the key is the kind of fats that you are eating. As a general rule of thumb stay away from animal fats. Instead, you should be looking for unsaturated fats such as avocado, olive oil, different seeds and nuts etc. Check out more information on good fats vs bad fats.
When it comes to the ultimate muscle building diet the old 3 square meals a day doesn’t work. Instead think more meals and smaller portions. You want your metabolism to be working hard all day, not getting sluggish because you are over or under eating. Try for 5-6 meals a day spaced about 2.5-3 hours apart. You really need to ensure that your body constantly has enough fuel, but also it doesn’t have too much. This is a bit of a balancing act.
Once you have mastered the above factors in the ultimate muscle building diet plan you can start looking at some more advanced topics like cycling calories. A good cycle for muscle building is a 2 day cycle of low calories followed by a 5 day cycle of higher calories. This keeps the muscles full of fuel, and keeps the metabolism working at peak performance.
Above I spoke briefly about your post workout meal. I want to touch on that one more time as it is extremely important in the ultimate muscle building diet plan. This meal is the most important meal of the day. After your workout your muscles will be in peak shape to get all the nutrients they can. Here I find a shake works optimally, this is because it gets digested very easily and you can really get what your body needs in it. That is about 60 percent protein and 40 percent carbs. There is really no need for fats here, as you are not really trying to replenish your fat supply.
Understanding these key factors is your first step to getting a ton of lean muscle on your body. 60% of the struggle for lean muscle and low body fat percentage is nutrition. The other 40 % is your exercise plan. So as you can see understanding the ultimate muscle building diet plan is key to any success you plan to have strength training.
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