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We all know controlling what we eat is easily the hardest part of getting in shape. It’s a lot more fun just focusing on the gym and the training that feels good. It is the adrenaline pump. So let’s check out these 20 dietary/nutritional tips that may help take out the guess work out of the hardest part of gaining lean mass.
For most people, eating is a slippery slope. Getting just the right amount of calories to maintain scale weight can be a challenge, and the dangers of over eating are everywhere.
For that person trying to put on muscle without picking up unwanted body fat, it can be even tougher. Too little food or too lean of choices can make muscle gains difficult. But that’s usually not the case, and erring on the other side of diet is more common.
Intention and planning are probably the most influential factors. For in these, a person has a lot more control over what happens. And it starts on the plate.
Naturally, there are other results: Those folks who fail to put on muscle because they don’t eat enough. Eating to put on muscle is not as pleasurable as you might think, and sometimes getting in enough calories means stuffing yourself.
Bottom line is you want appreciable, quality muscle gains, without water bloat and fat, and getting the calories you need with quality food can be a challenge. Because it is 10 times easier to gain fat than muscle, here are 20 “fork and knife” tips to lean muscle gains to help you get there:
1. Timing is everything – Plan your meals to the hour. Try eating every 2 – 2.5 hours for the entire day. From the time you wake to the time you go to sleep.
2. Add protein shakes – If you are not currently supplementing meals with quality whey protein shakes you are missing the boat on quality lean mass gains.
3. Add late night or middle of the night protein shakes
4. Choose a variety of proteins
5. Add yolks back to your egg whites – The amino acid profile of a whole egg is definitely more complete and the added fat will naturally boost your caloric intake with same volume of food.
6. Pay attention to post workout nutrition – keep a post workout drink packed with BCAA’s, protein, carbs, and electrolytes to replace what you lost in training
7. Choose calorie dense foods – dark meats, poultry, beef, nuts and bagels.
8. Use HIIT for your cardio – Get the fat burning benefit without the muscle burning.
9. Don’t train hungry.
10. Keep detailed records of your eating and training – so you can see what is working and not.
11. Prepare food ahead of time to be prepared for your daily meals.
12. Maintain your complex carbohydrate intake – 1- 1.5 grams per pound of bodyweight
13. xInclude starchy, but healthy carbs
14. Add dairy to your diet
15. Increase your red meat consumption (grass fed to keep omega 3’s high)
16. Go shopping with intention – Have a list that provides you with the proper quantities of food for the week.
17. Keep track of your body fat
18. Include fatty fish – keep omega 3’s and 6’s high. Salmon, Tuna and Trout.
19. Get 25 to 50 grams of protein per meal.
20. Eat you most calorie dense meals at breakfast, pre-workout and post workout. Timing your meals around catabolic and anabolic times of the day is the key to success.
Beau Arney is the owner of Mass Appeal Personal Performance Training, a personal training/fitness program design business in Carrollton. Questions or to request for training or program design, contact Beau at (502) 645-9560 or via Facebook at Mappt Beau Arney.