Can You Lose Weight By Not Eating Carbs After Lunch Muscle Weight Gain – The Basics of Bulking Up

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Muscle Weight Gain – The Basics of Bulking Up

Those bodybuilders who try to gain muscle mass no matter how good their diet is will still gain some body fat. This is normal because as we take in more calories, your body naturally stores some calories as fat. The key to reducing your fat gain is to bulk up with quality foods. You also need to train hard while doing this. This article highlights the basics of bulking up.

A bodybuilding diet designed to increase muscle size is based on the following three factors:

1. Quality lean protein. You should increase your protein intake to 1 to 1.5 grams of protein per pound of body weight. This means that if you weigh 200 pounds you should consume 200 to 300 grams of protein per day. Some people can’t eat too much protein in one sitting without feeling tired afterwards so you have to experiment with how to portion out each meal. Your protein should come from sources like lean chicken, red meat, turkey, tuna, egg whites and some fish.

2. Increase your carb intake. When you are trying to gain muscle mass you need to exercise harder. You need plenty of carbohydrates to maintain your energy levels. You should consume 1.5 to 2 grams of carbohydrates per pound of body weight per day. So for our 200 pound person they should have 300 to 400 grams of carbs per day. Remember, you want to reduce fat intake. To do this, make sure your carbs are coming from quality, complex carbs like whole-wheat bread, brown rice, whole-wheat pasta, sweet potatoes, and oatmeal. Try to avoid or limit the amount of simple carbohydrates you get from fruits and energy drinks after your workout when your body needs quick fuel to reenergize and start the rebuilding process. Be sure to include fibrous carbohydrates in your meals. These include green vegetables. It’s also important to split half of your carbs between when your body needs them most — the first meal of the day and post-workout.

So if our 200 pound bodybuilder is consuming 300 grams of carbs per day, half of that, or 150, is split between breakfast and a post-workout meal (75 grams per meal). The remaining 150 grams are divided between the remaining meals for the day. If your workout isn’t in the evening, it’s best not to eat carbs after 6 or 7 p.m.

3. Increase your intake of good fats. Good bodybuilding diets include consuming essential fats. These are poly and monounsaturated fats found in flaxseed, omega threes, nuts, etc. These fats are essential for normal bodily function. They also help with your exercise recovery. Avoid foods high in saturated fat and look for the good stuff.

To gain muscle mass without increasing your body fat you must follow the three basic principles outlined in this article – consuming quality lean proteins, increasing your carbohydrate intake, and increasing your “good” fat intake.

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