Top 10 Foods For Muscle Building

Muscle growth relies primarily on protein and the foods you eat will determine the amount of muscle gain you make. Protein comes in many forms and varieties and should be consumed at a rate of 1 gram per pound of body weight per day. Here are the best 10 sources of protein available to you.

10. Tofu

Whilst not a mainstream source of protein this soybean packs a serious protein punch. It is useful as a protein source for vegetarians and can be used creatively in cooking high protein meals. 1 cup of tofu has 3.9g of protein, 2.1 g of fat and 15.3g of carbs.

9. Milk

One of the staples of a bodybuilding diet is milk. Consuming skim or even whole milk packs some serious protein. The benefit of milk for muscle gain has even been built into the GOMAD (Gallon of Milk a Day) diet. 1 cup of milk contains 7.9g of protein, 7.9g of fat and 11g of carbs.

8. Almonds

This nut is a very good source of fats for the body and high protein. Almonds can be used in between meals whilst you're on the go at work or just out and about. A cup of almonds contains a whopping 30g of protein, 71.4g of fat and 27.8g of carbohydrates.

7. Whey Protein

Protein shakes are a handy way to supplement your diet and add a great deal of protein in one meal. There are hundreds of different protein brands on the market so try to find something basic and with good nutrition information. 100g of whey protein has 31g of protein, 9g of fat and 49g of carbs.

6. Cottage Cheese

It could be surprising that cheese is a top source of protein. Cottage cheese has two benefits, firstly it boasts a good amount of protein and second the protein is slow release so eating it before bed will keep the body anabolic whilst you sleep. Cottage cheese per cup has 27.1g of protein, 5.3g of protein and 5.5g of carbohydrates.

5. Eggs

The most diverse protein source as it can be cooked in many different ways. Whole eggs can contain high levels of cholesterol so it is advisable to reduce the yolk to egg white ratio to 1:3. So for every three 3 egg whites use one yolk. The egg whites contain low fat and high protein. A whole boiled egg contains 6.3g of protein, 5.3g of fat and 0.56g of carbohydrates.

4. Lean Ground Beef

Ground beef is easy to cook and has a high amount of protein. Beef separates itself from the other lean meats by containing additional vitamins and minerals such as vitamin B12, zinc and iron. 100g of beef contains 25.5g of protein, 11g of fat and zero carbohydrates.

3. Chicken

The number one staple and well-known source of protein in the nutrition world is chicken. Chicken breast has great nutritional value. It contains high protein and little fat. 100g of chicken breast contains 29.6g of protein, 7.7g of fat and zero carbohydrates. Chicken and beef are great foods for a ketogenic diet.

2. Lean Meats

The other lean meats are all good protein sources. They range from turkey, steak and even kangaroo meat. These are good foods to eat to break up the monotony of chicken and beef as well as good items to choose when you're eating out. A 100g rump steak grilled contains 27g of protein and 13g of fat. Stick to leaner cuts to reduce the fat intake from these meats.

1. Fish

Tuna, salmon and other kinds of fish all contain plenty of good vitamins and minerals, omega-3 fatty acids and vitamin D. Tuna is a convenient food that is good to eat at any time. It contains per 100g 37.5g of protein, 1.2g of fat and zero carbohydrates. Now you can see the reason fish made the number one spot.

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Best Foods To Eat After Working Out

Many people make the mistake of not eating after a hard workout and they end up not getting the results they were looking for. The reason for this is that their body didn't get replenished properly after their workout and their body needs to get back everything it lost.

Eating after working out is the most important meal to people that are looking to add muscle and mass. Now there are a lot of supplements and protein shakes out their but I am going to be sticking to regular foods that almost everybody has in their house.

You don't have to go out and buy supplements if you don't want to because regular food works almost as good plus it is more convenient for most. I am going to go through the top 5 foods you can eat after a workout to replenish your body and get the best results from your workout.

As you know your body loses an incredible amount of water throughout the workout so make sure you are drinking water and staying hydrated.

These next 5 foods are all high in carbs and protein which replenishes your body and makes it so your body can add muscle and mass.

Baked Chicken and Vegetables:

The chicken needs to be baked and skinless and also try to make sure it is a chicken breast because they contain the most amount of fat. A 4 ounce piece of chicken will have almost 35 grams of straight protein and as well as other stuff such as calcium, zinc, iron and magnesium. It also loaded with potassium and instead of saturated fat most of the meat is monosaturated fat. The vegetables add the carbs and fiber to make it a complete meal. This meal of chicken and vegetables is arguably the best meal anyone can eat after a workout. It provides all of the things your body needs after a workout to achieve its full potential.

Egg Omelet:

You probably see in the movies how boxers and fighters all eat raw eggs after working out and it makes them ripped. But we have come to learn that this is actually really unhealthy for you and you should try to cook the eggs whenever possible. One of the best ways to eat eggs is in an omelet. The reason for this is that you can put a bunch of other healthy stuff in the omelet such as green peppers, onions, any kind of vegetables or chicken. Eggs are also one of the best source of protein out of any foods in the world. Another positive is the how fast you can whip up an egg omelet and eat it. It would probably take 10 minutes max to cook it all up and is perfect if you are in a hurry.

Salmon and Spinach:

Salmon is very rich in protein and omega-3 while the spinach adds all of the vitamins and minerals you need. This is a great tasting option for a meal after a workout and it gives your body everything it needs after a workout.

Tuna and Rice:

Tuna is an old school way to give your body all of the nutrients you need but it is still one of the best. It provides 42 grams of protein in a single can and it is all under 200 calories. This is almost unheard of in any foods and that is why tuna is such a good option for a food to eat after a workout. The rice adds fiber and carbs to make it a very complete meal. If you can try to make sure the rice is brown instead of white because it is much healthier.

Peanut Butter Toast:

This is a simple way to get everything your body needs. It has the peanut butter for protein and the bread adds the carbs. Make sure the bread is whole wheat and the peanut butter is all natural. Try to add some fruit and a glass of milk to complete the meal. This is a quick and easy way to give back the nutrients your body lost.

All 5 of those foods will do a great job of replenishing your body of all of the nutrients your body lost throughout your workout. You can eat almost any food that is high in protein and carbs but try to make sure it is low in saturated fat and sugars. Also try to add a vegetable to your meal to make sure you get all of the vitamins and minerals your body needs. I hope this helped you figure out what you can eat but remember there is plenty more, these are just some of the top options.

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7 Excellent Food Sources For Your Muscle Building Diet

Bulking up largely depends on your muscle building diet. You may be working out all you want but if you're lacking in food nourishment and the right nutrition, you won't be able to build your dream physique. The foods and nutrition that you take in is actually the make or break factor in your muscle building endeavor. You'll want to create an environment that's conducive for muscle growth, and you do this with the aid of the nutrients that you consume from foods and supplements. You've probably come across long lists of muscle building foods, but here's a select -few of muscle building foods that constantly come up in the true bodybuilder's shopping list:

1. Egg whites is a source of pure protein. This muscle building diet food source has a fat to protein ratio of 60:1. Otherwise called as a magnificent muscle growth food, egg whites also has an extremely high biological value. Egg whites is a large source of protein that is readily utilized by the body for protein synthesis. This rich protein food contains carbohydrates and vitamins and minerals as well.


2. Chicken and turkey are lean meats for building serious muscle. These foods are staples in every bodybuilder's workout diet. Chicken and turkey breasts are excellent sources of high-quality protein. They contain extremely low amounts of saturated and trans fats.


3. Fish is a rich source of omega-3 essential fatty acids. Although it's normally recommended in a muscle building diet to eat less fat, fish is an exception to that. Oil from fish supports the muscle building process. Go for cold water fishes such as trout, tuna, salmon and sardines contain sufficient amounts of healthy protein and fats. Add canned fish packed in water in your shopping list. It's a quick protein source for munching especially when you're on the go.


4. Beans and legumes are delicious sources of fiber and protein. Serious muscle builder should not ignore the power of beans and legumes in building muscles. Eating fiber-rich foods supports normal bowel movement and regulates the secretion of insulin in your body. These nutrients aid in the proper absorption of nutrients taken in from foods and supplements. Eat plenty of kidney beans, too. One cup of kidney beans contains 14 grams of protein and fiber.


5. Lean red meat is an excellent protein source for hard gainers. Cuts of red meat and lean ground beef are excellent food sources for growing muscle mass. They contain ample amounts of zinc, iron, protein and B Vitamins. If you're a hard gainer, chomp up more red meats that contain plenty of calories per serving. Then again, limit your intake of red meats because it is high in saturated fats. Refrain from eating them on a daily basis. In your weekly diet, add red meat to turkey, chicken and fish. It'll add variety and flavor to your muscle building diet.


6. Low glycemic carbs fuel your muscles. These are slow burning carbs found in sweet potatoes and oatmeal are excellent pre-workout snacks. You build muscles not only with protein nourishment but with carbs, too. When you workout, you use carbs found in your muscles as fuel. So when bulking up your muscles with weights, fuel yourself with slow-digesting carbs, or else your intensity decreases.


7. Drink 10 liters of water daily to keep yourself hydrated. Doing so will keep your muscles looking full. Due to misinformation, some bodybuilders think that the most important element in building muscles is meat. However, the truth is, water should be the no. 1 item in your list of muscle growth requisites. Water transports nutrients to your muscle cells, and in turn making the nutrients and supplements that you take in more efficient.

There are actually more food sources that will support your muscle gaining goals, but the 7 mentioned edibles above are the basics. Build muscle mass and look good. Rev up your bodybuilding workouts with an efficient muscle building diet.

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Can Vegetarians Build Muscle?

Can you really build muscle without meat?

This has always been a popular question and today I am going to show you some tips you can use to build muscle - veggie style!

Here are two prime examples of guys who managed to build bulging biceps without beef:

Bill Pearl is probably the most famous vegetarian bodybuilder. He was a Mr. Universe in 1953 and in 1971. (Interesting side note, Bill Pearl beat Sean Connery. Yes, that Sean Connery in 1953. Mr. Pearl did not become a vegetarian until he was 39 and he is a lacto-ovo vegetarian so he consumes eggs and dairy products.

Another interesting example is Kevin Eubanks, the band leader from Jay Leno's Tonight Show. Eubanks also consumes protein powder, eggs and fish. If you're trying to build muscle without meat, here are a few tips to help speed your progress:

What Can You Eat?

First and foremost, you need to figure out what kind of vegetarian best describes you.

Can you eat dairy? Eggs? Fish?

Fish is a phenomenal muscle-building food. Not only is it high in lean protein but fish also contains healthy fats that provide energy, burn fat and build muscle. So if you can include fish in your diet, by all means, do so.

Next up, eggs.

Natures Perfect Muscle-Building Food?

Old-school bodybuilding trainer Vince Gironda believed that eggs were the perfect muscle-building food.

Vince stated that eggs have a higher biological value than any other protein food. He believed that the consumption of eggs would boost muscle-building hormones within the body and help keep your system in positive nitrogen balance.

Sidenote: Vince also believed that you must consume your eggs raw to reap maximum benefits.

Add Dairy To Build Mass

Often times, vegetarians struggle to build muscle because of low fat intake. Ultra-low fat intake hampers testosterone which is one the prime hormones for muscle building. By adding dairy to your diet, you can boost your fat intake. (Eggs are also high in fat).

For Strict Vegetarians

If you cannot consume eggs, dairy or fish and you still wish to build muscle, I would make the following suggestions.

#1) Invest In A Good Protein Powder

The truth of the matter is, you need to keep your protein intake high to build muscle. It is nearly impossible to get 200 or 300 grams of protein per day from fruit, vegetables and gains, so a good protein powder will go a long way.

#2) Add Healthy Fats To Bump Up Calories

It's impossible to gain weight if you are not taking in more calories than you're burning off. And it's hard to get a lot of calories from a strict vegetarian diet. Try adding extra virgin olive oil or fish oil to your daily diet. Just one tablespoon contains 120 calories. And the extra fat intake could help raise testosterone levels and spare protein.

Am I Recommending A Vegetarian Diet?

No! I am not a vegetarian and I am NOT advising anyone to become a vegetarian. Personally, I believe the healthiest way of eating is to eat like a caveman. Cavemen ate fruits and vegetables, but also meat when the opportunity arose. However, I am not trying to tell you what to do. Some people prefer to eat in a vegetarian manner because it makes them feel better. Others do it because they are concerned about animal rights. Others do it for religious reasons.

No matter what your reasons are, the tips above can help you build more muscle while still allowing you to stick to your principles.

                                                           Article Source: http://EzineArticles.com/984162

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Protein or Carbohydrates?

This has got to be the biggest controversy in modern bodybuilding. Bodybuilders will say you've got to consume loads of protein to pack on quality muscle mass and increase strength. Nutrition experts say that you must eat a high carbohydrate diet, particularly complex carbs, to improve strength and size, and say that a high protein is of no benefit.

Who is right? You could say both are right. Only a few studies have been carried out looking into high protein intake and improvements in strength and muscle size. The results are inconclusive. Study design was poor, often only having very few subjects, who may be over-training or under-training. Other aspects of diet were often overlooked and most were only carried out on novice weight trainers who may not know how to train correctly. Also, the topic of anabolic steroids is avoided which does increase demand for protein.

Protein

Muscle consists mainly of two proteins, actin and myosin. The turnover rate of amino acids in these proteins is high, and increases upon stimulation such as exercise. If the muscle is worked to maximum effort like during a correctly executed bodybuilding workout, turnover is extremely high. Hence, there is a large demand from the body's pool of amino acids. High carb fans say this demand can be met by only a moderately higher than normal protein intake. High protein fans argue very high levels of protein are needed to meet demand. Bodybuilders who have plateaued in their gains for long periods, have dramatically increased their protein intake and started making gains. Also anabolic steroids increase the rate of protein synthesis within muscle cells, further increasing demand for protein.

Carbohydrate

The argument for a high carb intake comes from the fact that we need energy to fuel our workouts and to recuperate and grow. This is certainly the case for athletes who may need as much as 60% of their energy intake from carbs. High carb advocates also say that a "normal" intake of high protein foods should be eaten, as starchy carbohydrate foods also contain some protein, which will increase protein intake sufficiently. The type of carbs that should be consumed is high fiber starchy ones like whole meal bread, brown rice, whole wheat breakfast cereals, etc.

Using Both Protein and Carbs

Dietitians and nutritionists too often look at the percentage of total energy intake for proteins and carbohydrates. It would be better to look at actual intake levels. Both protein and carbs are needed in high amounts in order to gain muscle for all the reasons discussed above.

The problem in giving general advice is that we are individuals and therefore our requirements for different nutrients vary. If you are trying to gain muscle at the same time as trying to lose body fat, your carbohydrate intake will need to be reduced. If you are a beginner bodybuilder who is very skinny, your protein intake will need to be high and you will need to consume high carb foods regularly to gain weight.

Remember, you will not make good gains unless your protein intake is sufficient. Any successful bodybuilder will tell you this, no matter what so-called experts say and clinical trials show. A reasonably high intake of quality carbs is also required to train on and for recuperation. Eat complex carbs regularly throughout the day.

It is hard to give you figures of how much is required, as we are all so different. But as a general rule for any bodybuilder who is trying to gain muscle size and strength and does not wish to gain bodyfat, the following would be a good guide:

Protein: 1.0-1.5g of protein per pound bodyweight, depending on whether you use anabolic steroids. The intake must be staggered throughout the day at regular intervals.

Carbohydrate: Approximately 2g per pound bodyweight, and eat regularly through the day. As well as the above, remember to eat a balanced healthy diet, which is reasonably low in fat and high in fruit and vegetables

                                                             Article Source: http://EzineArticles.com/23701

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15 Muscle Building Rules for Skinny Guys and Gals!

WHY CAN'T YOU GAIN WEIGHT?

Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.

To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?

Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.

Though much of the information I cover here is not as "magical" as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.

You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.

GENERAL RULES

1.Get the proper information that pertains to your SPECIFIC condition and goals.

The first big problem I find in most people is the lack of correct information. Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked your shoes. Someone who has been where you are.

2.Set a specific goal and create a plan of attack.

If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently?

Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easily get lost or side tracked. This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever -- no plan or specific goal. They wonder why they don't make progress. They have no focus.

Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly. There is no thinking, debating or guessing. You just do it. A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.

3.Have confidence in yourself and belief in what you are doing.

Let's face it; we live in a cruel world. Hate and jealously is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.

The most insulting things you hear may be from friends, co-workers and acquaintances at the gym. People hate change. It makes them insecure, because they suddenly discover there's more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less "superior".

Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself. When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like "you can't do that", "that's impossible", "you're wasting your time and money". Funny thing is, now those people are constantly bugging me for advice.

It's your life. It's your body. It's your dream. Don't allow your success or failure to rest in the hands of others.

WORKOUT RULES

4. Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.

Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.

The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive "listen to me if you want to look like me" level in the gym. He was bigger than my client, so even though my client's "intellectual" mind knows that advice is absurd; his "unrealistic dreamer" mind took this information very seriously. So seriously that he changed his program and didn't inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person's comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed in his lack of further progress.

In addition, don't judge the validity of what a person says by how they look. Just because the guy is huge doesn't mean he is spewing pertinent advice for you. Many people that have big physiques are big despite of their training, not because of it. I know some huge guys that know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.

5.Workout Infrequently

This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it's natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth.

More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential "non active" time, when will it have a chance to build muscle? Think about that.

Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.

6. Focus on Multi-Jointed Lifts

Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body.

You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.

7. Focus on Using Free Weights

Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster. Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?

8. Lift a weight that is challenging for you

Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.

Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.

9. Focus more on the eccentric portion of the exercise.

When you lift a weight, it can be divided into three distinct periods. The positive, the negative and midpoint. The concentric or "positive" motion usually involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause before reversing and returning to the starting position. The eccentric, or "negative" portion of each lift is characterized by your resistance against then natural pull of the weight.

For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed all the way up, you hit the mid point. The negative motion begins when you start to lower yourself back down. Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will help to stimulate more muscle growth. It actually activates more of the Type IIB fibers mentioned about in Rule 7.

10. Keep your workout short but intense.

Your goal should be to get in, stimulate your muscles and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every "angle". This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas.

If you have no pec, don't concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest. You should do no more than 2-3 exercises per body part. That's it. Doing more than that won't build more muscle, faster. In fact it could possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle.

If you don't want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. Less if you can.

11. Limit your aerobic activity and training

Honestly, I do not do any aerobic activity when I am trying to gain weight. This is mainly because it interferes with the important "non-active" time my body needs for muscle building and recovery. I do understand that people have lives and other activities that they don't want to give up, so it must be kept to a minimum. It won't hurt your progress as long as you don't over do it. If you find that you are doing more aerobic activity weight training, that's overdoing it.

I also don't recommend it because people tend do it for the wrong reasons. Many start aerobic activity because they believe it will help them to lose fat. While that is true, it won't do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories.

12. Don't program hop

Here's how it usually happens. You've just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better.

I call these people, "program hoppers". They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results. They are easily distracted and love to drop whatever they may be doing to follow the latest "hot" workout or exercise.

My advice is don't do it. This is a bad habit that never leads to a positive outcome. Understand that it takes time for any program to work. To be successful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can't do them all at the same time and jumping around won't allow enough time for any of them to actually be effective for you. Pick one that is focused on your current goal and stick with it. There will be plenty of time to try the others later, but NOT NOW.

EATING RULES

13. Eat more

This rule is pretty simple, but usually the one that is not done correctly. If weight gain is your goal, then you will need to eat more food. Period. In most cases, you will need to eat more than you are normally accustomed to.

One large problem that I had when starting out is I just had no appetite. I knew I needed to eat more, but I just did not want to. I had to force myself to eat at each meal. Thankfully, after about 2 weeks, my appetite grew. I was becoming hungry before each meal, and if I didn't eat my meal at the normal time, my body knew it.

If you have this problem, you still must eat something, no matter how much. Start off making yourself eat something small like fruit every few hours. Then, as your appetite becomes more active, gradually move into more real food.

What this will do is gradually get your body accustomed eating at regular intervals. Eventually you will be hungry before each meal time.

When eating more, you will need to make sure that you are getting plenty of good quality protein. Protein is a nutrient that is essential for building muscle. Every meal that you eat should contain some form of protein. Meal Replacement Powders like Myoplex are excellent for this purpose. They enable you to eat large amounts of good quality protein in a very convenient manner.

14. Eat more often

In addition to eating more calories, you should also strive to eat more often throughout the day. Eating infrequently, or going long periods without eating, will cause your body to breakdown muscle tissue for the calories it needs. This is especially true for those with fast metabolisms.

Spreading your meals throughout the day will give you more manageable meal sizes, improve nutrient assimilation, and make sure that your body always has the calories it needs for muscle building and repair. I recommend eating a high protein meal every 3 hours. During normal waking hours, that usually equals about 6 meals.

Now, I know what you are saying, "I'm too busy to do this", or "how can I do that with a full time job and school?" Don't let the thought of this being too difficult keep you from doing it. It may seem very inconvenient at first, but once you get in the habit of doing it, it becomes second nature and you don't have to give it much thought. Trust me, I've been doing it for years and do not feel that it's limiting or time consuming.

15. Use Nutritional Supplements.

Before you buy any product, remember that supplements are not magic. Too many people think that just because you buy the latest product, it guarantees that you will automatically begin to pack on the pounds. The truth is that supplements are only there to enhance an already solid diet and workout program.

They can give you the extra edge by:

* Adding More Convenience: Using food supplements like Myoplex or Designer Protein help to eliminate the common problem of 'not enough time', by providing you with a quick, efficient way to get your required nutrients each day. They make eating large amounts of calories and protein easier for people with low appetites.

* Increasing Strength Levels: Products that contain Creatine, like Phosphagen HP or Cell-Tech enable you to swing the odds of gaining more weight in your favor by increasing your strength output. Creatine enables you to lift heavier weights, which will stimulate more muscle fibers and cause more muscle growth.

* Decreasing Recovery Time: Vitamin C is essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue. All of this helps decrease the amount of time you are sore.

* Enhancing Your Immune System: Weight training increases the body's need for many minerals like magnesium and selenium. I always use a good multi-vitamin ensures that I am not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.

I can honestly say that I could not have built the body I have today without the convenience and enhancements supplements provide. I simply don't have the time or desire to do it any other way. This is a choice that you must decide for yourself. You will be spending your money on these products, so make sure that you know their place in your program.

IS THIS POSSIBLE?

Yes, but I have to be honest and say that from my experience, gaining weight is much more difficult than losing fat. Even if you are doing everything right, it will still be difficult because you are fighting against what your body naturally prefers. If you are naturally thin, building an impressive physique involves persistence and determination, but no matter what anyone says, it is well within your ability. Good luck

                                                        Article Source: http://EzineArticles.com/12281

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8 Simple Guides to Nutrition

Below are simple but very important nutritional principals for muscle building. You need to follow a balanced nutritional plan together with muscle building workouts to ensure optimum results. When you are following your workout routines, your body would need enough “fuel” to keep going. These principals would ensure that you will have adequate amount of nutrition that your body needs to gain the maximum benefits from your workout routines.

Principle 1: Fill your stomach every 3 hours per day

Gosh! This could lead to obesity! This is the first impression people would have. Now, let me clear the air of misconceptions. Eating every 2.5-3 hours would make you fat, yes!, if you don’t exercise! But if you are on a quest to build your muscles, your body would require a lot of carb and protein. Being on a 3 meal a-day plan would require a massive intake of carb and protein, and since there is a limit to how much your body can store calories per meal, the others will turn to unwanted fat around your body. So the best way to supplement the adequate amount of the nutrition that your body need is to have frequent wholesome meals.

You should start with your first meal 15-30 minutes after you got up and continue taking meals at every 3 hours gap. Make sure that you take decent size meals so that your body could absorb the optimum calories while preventing unwanted body fat.

Principle 2: Take different kinds of food

Just to give your body a variety of nutrition (and also to do some favor to your taste buds!), you should be eating different kinds of foods. While it is easier to go for a routine meal plan, a variety of food intake would help you to balance out your diet. You might be taking too much carb on your routine meal plan, so by switching to a different food which contains more protein, your calorie intake would be balanced out.

If you only stick to your routine meal plan, soon you would become sick of the food and you would not indulge in it. You would be eating just for the sake of eating without even enjoying it. Chances are that you might even skip a meal as you are too tired of it. This would be detrimental to you muscle building plan.

Principle 3: Ensure adequate intake of Calories

While you are on a muscle building quest, your body needs enough calories to keep going. Depriving your body of the calories that it needs would hamper the growth of muscles. You will not be able to see the desired results although you workout frequently. Calories are the main ingredient for muscle growth so you must make sure that your get enough calories to build your muscles.

Make sure the food take you take contains enough calories that you are going to burn later in the gym.

Principle 4: Ensure at least 50 grams of Protein contents for each meal

Protein should at least make up 35% of your caloric intake. If your body is not getting enough amino acids that it needs, it would take from your muscle tissues. Hence, it will hamper your muscle growth. Make sure you take at least 50 grams of protein content for each meal to build your muscle mass and keep your fat levels low.

It is good to eat lean meats such as chicken, beef or turkey. Casein and whey are good as supplemental shakes. Also, have an adequate intake of Omega 3 (linolenic acid) and Omega 6 (linoleic acid). You can also eat cheese, yogurt and partly skimmed cheese.

Principle 5: Ensure at least 60 grams of Carb contents for each meal

Carb is needed by your body for muscle building process and shortage of which, your muscle would not grow to the level you expect.

Your intake of carb may consist of simple carb or complex carb. Simple carb can be derived from sugar. But complex carb is highly recommended because it releases energy slowly and more long lasting that would be crucial for your workouts. If you ensure adequate intake of complex carb, it would rarely turn into fat.

Go for complex carbs such as barley, beans, cornmeal, potatoes, brown rice, oatmeal  and whole grains.

Principle 6: Ensure at least 20 grams of Fat contents for each meal.

A well balanced diet should contain approximately 30% of fat. But the fat intake must be balanced out between saturated fat, monounsaturated fat and polyunsaturated fat.

Saturated fat are found in dairy products (especially cream and cheese but also butter and ghee), animal fats such as suet, tallow, lard and fatty meat, coconut oil, cottonseed oil, palm kernel oil, chocolate, and some prepared foods. Monounsaturated fats are found in natural foods such as nuts and avocados, and are the main component of tea seed oil and olive oil (oleic acid). Poly unsaturated fat are found in fish, cereal, whole grain, wheat, peanut butter, margarine, bananas, sunflower seeds and hemp seed.

The fat to avoid at all cost is trans fatty acids. It is formed when vegetables oils are hardened into margarine or shortening. It can be found in foods like french fries, fried chicken, pastries, crackers and doughnuts. These can lead to clogged arteries.

Principle 7: Ensure vegetables intake for each meal

Vegetables are good for their high antioxidant profile that would reduce the free radical (which leads to Rancidification) from your workouts and accelerate the healing of damaged cells. Vegetable and fruits which are high in alkaline are needed to balance out the high levels of acid loads in the blood caused by protein and grains.

So make sure that you have vegetables included for each meal, at least 1-2 cup serving per meal.

Principle 8: Ensure the ratio between whole food and liquid meals is 60:40

Solid food would ensure more vitamins, antioxidants, minerals and fibers to your body. They are loaded with digestive enzymes and help the absorption of food. Liquid food like shakes would save you from cooking but they should make up only 2 out of your 4 meals a day and not more than 3 shakes a day.

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Top Muscle Building Foods: Best High Protein Foods

I am going to show you all the top muscle building foods, to help you pack on some muscle mass. Firstly, I have to say, that you deserve a hearty “well done” for reading this article.

Food is one of the most important aspects of building muscle. You cannot grow muscle without adequate food. But you probably know this already, so lets get into the top muscle building foods.

Top Muscle Building Foods: Best High Protein Foods

Usually when you think about foods that are great for building muscle, you think along the lines of protein. After all, protein is what muscles are made of. If you were to take the water content away from a muscle, you would be left with 80% protein.

Basically, protein is like the bricks of a wall and you need it to build muscle. So here is a list of the top high protein foods:

• Beef (lean cuts)
• Turkey
• Chicken
• Eggs
• Fish
• Cottage Cheese
• Whey Protein Powder

You will notice that the top high protein foods are mainly meat from animals. There are of course other foods with protein, but there are not usually complete proteins (There are 20 amino acids that make up protein).

Top Muscle Building Foods: Top Fat Foods

Top Muscle Building Foods: Top Carbohydrate Foods

I hope these Top Muscle Building Foods lists help you on your path to bigger muscle!

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Top Muscle Building Foods: Top Carbohydrate Foods

I am going to show you all the top muscle building foods, to help you pack on some muscle mass. Firstly, I have to say, that you deserve a hearty “well done” for reading this article.

Food is one of the most important aspects of building muscle. You cannot grow muscle without adequate food. But you probably know this already, so lets get into the top muscle building foods.

Top Muscle Building Foods: Top Carbohydrate Foods

When people ask about the top muscle building foods, they always think about high protein foods. But carbohydrates are also very important for energy. If you do not eat enough carbohydrates, you body will convert the protein into energy, which means it cannot be used to build muscle!

So, lets take a look at the top carbohydrate foods:

• Oatmeal
• Vegetables
• Fruits
• Whole Grains: Bread & Pasta
• Brown Rice
• Sweet Potatoes
• Bean
• Lentils

You will notice from the above list that all the foods are natural carbohydrates, just like you would find them, as they are harvested. There are no processed pre-packaged foods to be found here sparky. In fact, it is those processed foods that cause so many obesity problems today. Things like man boobs, big bellys and other problem areas. So limited them to cheat meals and treats only and you will do fine. 

Top Muscle Building Foods: Best High Protein Foods

Top Muscle Building Foods: Top Fat Foods

I hope these Top Muscle Building Foods lists help you on your path to bigger muscle!

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