HOW YOU CAN BUILD MUSCLE (SECRET FORMULA)

Expert validation

OVERVIEW

In order to force your body to build muscle in little time, we need to lift heavy and consume extra calories. All successful muscle-building diets rely on two factors.

  1. Calorie surplus 
  2. Lifting heavy with progressive overload

If you lift heavy weights and simply not eating enough calories and doing more reps in the lightweight you cannot gain muscle. Even hitting the gym 5 times a week won’t give you any results. A complete beginner is an exception to these two factors because he has no muscle memory and his body is not used to eat more and lift heavyweight. The more muscle you have the more difficult it becomes to add more muscle without any extra calories.

The principle of progressive overload suggests that the continual increase in the total workload during training sessions will stimulate muscle growth and strength gain.

THE ULTIMATE BULKING DIET TO BUILD MUSCLE

1. Calculate your TDEE 

2. Add a certain percentage to your TDEE

3. Reach the calorie count by eating mostly healthy food

4. Add protein in every meal because they are the building blocks of our body and muscle

HOW MUCH CALORIE SURPLUS YOU SHOULD INCREASE?

  • Some recommend 10-15% additional calories 
  • some recommend 20% additional calories
  • If you are a beginner and don’t know how much you should add or you just don’t want to do the math then add 500 extra calories. It’s easier and convenient. You can eat 500 calories in one meal.
  • The calorie count of your daily bulking should be how your metabolism responds to more food.

*NOTE: Calorie surplus does not mean that you only eat pizza burgers and other fast food for calorie surplus. For calorie surplus, you should eat healthy food.

More calorie surplus does not mean more muscle gain. It can lead to an increase in your body fat percentage. So don’t eat too many calories. Increase how much you need and you can eat.

THE PERFECT PRE-WORKOUT MEAL

Most people think that their breakfast is the most important meal of the day and it is a very important meal of the day because you haven’t eaten for 8 hours and your body needs calories to function with strength and power. But when it comes to muscle building or weight loss your pre and post-workout meal is the most important meal of the day. If your pre-workout meal is not enough or good it will affect your performance, effectiveness, and your moral. You will not get the result as you want therefore pre and post-workout meals are very important when you are building muscle or losing weight.

WHY DO WE NEED PRE-WORKOUT MEAL 

Most people don’t know the importance of pre-workout. When your workout your muscle glycogen starts to deplete. Your muscle protein starts to break. If you have not eaten a pre-workout meal you will find it difficult to lift weights. Your performance will decrease and you will not get results as you wanted.

WHAT YOU CAN DO TO AVOID THIS

Eat carbs and protein before your workout. Focus more on carbs than protein because carbs are the main source of energy.

Pre-workout guidelines:

It depends on person to person how much time you have before your workout and how much time you are going to work out.

  • 1 hour before a workout – 0.15-0.25 grams of protein and carbs per pound of bodyweight. Example: rice, chicken and vegetable, eggs and vegetable, sweet potato, banana. Focus more on carbs than protein, etc.
  • 30 mins or less before a workout – The amount of protein and carbs are the same for this but the food you are going to eat will be different. Try to eat easily digestible protein and carbs or liquid. Example: Protein shake with banana, Protein bar with banana, apple, etc. 

THE PERFECT POST-WORKOUT MEAL

As said earlier when you are building muscle or losing weight your post and pre-workout are the most important meals of the day.

WHY DO WE NEED POST WORKOUT MEAL

  1. Replenish muscle glycogen
  2. Reduce muscle protein breakdown 
  3. Increase muscle protein synthesis
  4. Reduce muscle protein and fatigue
  5. Enhance overall recovery
  6. Reduce cortisol level

Pre-post workout meal can be the same if you don’t have enough time. But in the post-workout meal, you have to focus more on protein than carbs and in the pre-workout meal, you have to focus more on carbs. Add some fats to your post-workout meal for slower digestion and to avoid hunger.

0.2 – 0.25 grams of protein and carb per pound of bodyweight. But if you are more hungry you can increase the value. Eat your post-workout meal 30-60 mins after your workout.

THE BEST FOODS TO BUILD MUSCLE

There aren’t any muscle growth food that will make your body’s growth like magic. Muscle growth is achieved through calorie surplus and by lifting weight with progressive overload. If you lift heavy weights but you are not getting enough nutrition sooner or later you will not be able to lift that heavy that you used to lift because your body is not getting enough nutrition. These following foods will help you to achieve your goal within the time limit you have set for you. But with this, you have to make sure that you are lifting heavy weights with progressive overload.

CARBOHYDRATES TO BUILD MUSCLE:

  1. Brown rice
  2. White rice
  3. Whole grains 
  4. Quinoa
  5. Oats
  6. Banana 
  7. Museli
  8. Any good quality carb will do the work  

PROTEIN TO BUILD MUSCLE: 

  1. Chicken breast 
  2. All types of fish ( salmon, tuna, halibut)
  3. Lean beef
  4. Eggs 
  5. For vegetarian and Vegans – Lentils, Legumes, Beans, Dairy products
  6. Tofu
  7. Yogurt   
  8. Whey protein  

FATS TO BUILD MUSCLE:

  1. Avocados 
  2. Olive oil
  3. Nuts 
  4. Nut butter
  5. Coconut and coconut oil 
  6. Egg Yolk 
  7. Seeds
  8. Favor mostly unsaturated fats 

WHAT SHOULD YOU EAT BEFORE BED TO BUILD MUSCLE

When you are doing muscle building your bedtime meal is important. 

BASIC REQUIREMENT OF MUSCLE GROWTH

1. Stimulus 

2. Enough calories( Calorie should be in surplus )

3. Enough protein

Your ideal bedtime snack should be protein. Because unlike fat and carbohydrates our body does not store protein. So consume protein in every meal of the day. It makes sense to consume a good amount of protein before a longer fast like night sleep.

HOW MUCH AND WHAT TYPE OF PROTEIN YOU SHOULD EAT BEFORE BED TO BUILD MUSCLE

  • You need slow digestive protein to last you through the night’s sleep 
  • Idel protein sources – Casein protein or egg protein
  • Amount – 25 to 40 grams 
  • Fat slows down digestion so you can eat protein with some good fats.

Always make sure this extra meal fits in your total daily calories. Eat this meal 30 to 60 mins before going to bed. If you don’t have supplements or slow digestive food you can eat protein with a good amount of fat.

If you want to buy whey protein to complete your daily protein needs then, don’t worry, I will link some of the best proteins available in the market. 

For India

1. Chocolate Creme – https://amzn.to/3jwMHVM

2. Chocolate – https://amzn.to/3fWQLfT

For Outside India

1. Dutch Chocolate – https://amzn.to/32lBalZ

2. Strawberry – https://amzn.to/2D1e5K

That’s it for this article. Motivated to build muscle now? Comment down below! If you want to read other articles on muscle building click here. Thank you for reading.

Aman Pawarhttps://getfitwithaman.com
Aman Pawar is a Certified Diet, Fitness and Nutrition Expert. For more info visit About Us page.
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