Eat quality food. Increase your protein. Train hard.
Those rules may seem obvious, but here's the catch: the order they're in matters. Two of Muscle Mass Brothers are on gaining diet. More muscle you have, the more you have to feed. The key is feeding your muscles consistently with high-quality fuel.
We could go down to numbers with macros but each person will have different intake of proteins, carbs and fats. We will tell you the priorities, because the way they break down for everyone is going to be different. Here are the three guiding principles that determine what goes on my plate:
Balance meals around lean protein
Include nutrient-rich, low-glycemic carbs
Enjoy generous portions of healthy fats
THE PROTEIN WAY OF LIFE
Our muscles are made out of a protein that is why we use them to build up our body. Well, not quite. The amino acids that make up protein are the building blocks of muscle, and your body needs these substances during and after training for repair and recovery. It breaks down the protein into the respective aminos, uses them for their various functions, and then you convert what doesn't get used. While training at gym we break our muscle tissues that is why we need to replenish them, so balancing it out with adequate amounts of protein throughout the day is important.
We take in 1.5 to 1.75 grams of protein per kg of bodyweight per day and divide that total number by the number of meals. We need to calculate how much protein each day we need to consume. Spread this across 6 meals. The reason we eat protein frequently throughout the day is that muscles are built outside the gym. We may spend an hour or two training each day, but it's the other 22 hours or so when we earn our results.
The amount of protein we eat is a secondary concern. Quality comes first, so think "what" before "how much." For Muscle Mass Brothers, the "what" is lean and not fried. If you adhere to eating lean, non-fried sources of protein, you maximize your chances of gaining maximum amounts of muscle with minimal increases in body fat. My favorite sources of lean protein are standard: egg whites, chicken breast, 98 percent or leaner ground beef, turkey, fish, and quality protein supplements.
Another benefit of protein is that it doesn't raise insulin like carbs do. Insulin is a powerful hormone, and elevating levels at non-optimal times—basically any point in the day besides post-workout—can lead to increased fat storage. By eating lean protein often and carbs more strategically, we keep insulin levels in-check until the time comes when we want to raise them.
FIND THE SWEET SPOT
Protein is the cornerstone of bodybuilding nutrition plan in that it determines how many meals we eat each day. But carbs and healthy fats are equally important and so is their quality. One of the most common questions we get from people is if we eat a low-carb diet to stay sub 8-percent body fat.
On harder training days, we consume upward of 500 g of carbs. It all comes down to finding the amount of carbs your body can actually utilize and consuming them strategically, rather than letting cravings or social situations determine it for you. Out-of-control carb intake leads to unwanted spikes in insulin, which lead to fat gain. It's that simple.
Carbohydrates give our working muscles the energy to do their job. Without them, we would feel tired, and our gym sessions would definitely struggle as a result. Just like we approach our protein intake as a way to repair our muscles after training, we aim for the carb "sweet spot" where we can maximize energy and glycogen replenishment. And just like with protein, quality is crucial. Our carbs come from high-fiber, high-nutrient foods. We should include plenty of sweet potatoes, oatmeal, and brown rice, among others.
HEALTHY FATS TIME FOR AN OIL CHANGE
When trying to gain size, fat is a great source of calories, offering double that of both carbs and protein. Fat gives 9 calories per gram. Carbs and protein both give 4 calories per gram.
More calories? How could that be good when you're trying to avoid getting fat? Remember, the quality of the calories you pack in is the first priority when you're trying to pack on quality muscle. Enjoy—that's right, I said enjoy—the following four sources first and foremost, and you can't go wrong:
Nuts and nut butters (high quality nu butter with high % of nuts)
There are nutrients within these fat sources which decrease inflammation, improve mental function, improve eyesight, and give you healthier skin, hair, and nails. When we are crushing the iron in the gym each day, our goal is to be strong and big, but also healthy and mobile. To get that way, we need to eat all of these generously on a regular basis, and we also take omega-3 supplements daily, in the form of fish oil or krill oil.
There's some cool science showing how omega-3 fats might actually burn fat as well as provide other benefits. Cheap, processed fats from things like butter, chips, and ranch dip, on the other hand, are simply a "no."
QUALITY TRAINING DESERVES QUALITY FUEL
Bodybuilding is more than a culture it's a lifestyle. You can't do it sloppily and succeed, especially if you have high-level competitive ambitions like some of Muscle Mass Brothers members. Your results speak for themselves, and your hard work pays off in ways that you can see, feel, and measure. There's nothing like the feeling when it all comes together.
For more informations, Diet, Training or have any questions do not hesitate to contact Muscle Mass Brothers via website, Facebook or Forum.