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How to Eat in Order to Gain Muscle

Posted by Hardgainer on Jun 21, 2010 9:56:07 AM

Protein is the vital macro-nutrient that helps allow your muscles to repair from your intense training. So if you were looking for a nutrition strategy on  how to build muscle and gain weight than you have arrived at the right place.



However, protein is only one part of the often confusing dietary puzzle.  Let's face it, there are so many people telling us differing information on how we should eat. We have all types of alleged experts explaining to us the suitable ways to eat or diet to burn fat, blah blah blah.



We are not stating that they're all wrong, it is simply that there's a lot of conflicting info floating around out there. Likewise a great deal of it is speaking about fat-loss which isn't precisely what we're after on a bodybuilding diet.



Therefore, let us give you some principles on how to solve the puzzle once and for all.




First off, there are 4 key Macro-nutrients that are needed:

1. Protein- some good choices are chicken breasts, eggs, lean steaks, lean ground beef, turkey, tuna, shrimp, salmon, lean ham, swordfish, wild-game, and low fat cottage cheese.

2. Carbohydrates- some good choices are baked potato, sweet potato, brown rice, pasta, oatmeal, beans, corn, strawberries, melon, apples, oranges, bananas, fat-free yogurt, and whole-wheat bread and grains.

3. Vegetables- some good choicesare broccoli, asparagus, lettuce, carrots, cauliflower, green beans, green peppers, mushrooms, spinach, tomato, peas, brussel sprouts, cabbage, celery, zucchini, cucumbers, and onions. Typically fresh or frozen are best.

4. Fats- some good ones to pick are avocado, sunflower seeds, pumpkin seeds, cold-water fish, natural peanut butter, olives and olive oil, safflower oil, canola oil, sunflower oil and flax-seed oil. Stay away from butter, fried foods, mayonnaise, sweets, and dairy products.




A great ratio for your day to day calories would be: 30% protein, 40% carbs, 10% vegetables, and 20% fat.




Now, here's a quick hint for determining your basic caloric requirements for gaining weight and at the same time keeping your fat accumulation low. We have tried different ways and compared them and this one is pretty accurate. There are some more complicated methods to zero in on the exact amount of calories you should eat and  Sean Nalewanyj  covers these with profoundness in his program The Truth about Building Muscle.



Still, for our purposes here we'll use the simpler technique.



In order to come up with your DAY TO DAY CALORIE REQUIREMENTS FOR GAINING MUSCLE, merely multiply how much you weigh by one of the following numbers: seventeen, 18, nineteen, or 20 depending on how quick your metabolism is and what your daily activity level is.



For example, if your metabolism is comparatively normal choose a smaller number like 17 or eighteen. However, if your metabolism is pretty high or fast, we suggest choosing a larger number like nineteen or 20.

Likewise, if your day to dayactivity level is lower (ie you sit on the couch all day and watch t.v.), then pick a smaller number like 17 or eighteen. On the other hand, if you have a rather physical day or train a lot, or if your job is manual labor, you might be better off choosing a higher number like nineteen or 20.



So, what if you have a high metabolism, but don't do a lot of physical activities( ie you have a desk job.) Well, in that case perhaps you had better select a number around like 18 or 19.

OK, now that we have that addressed here's the equation written out. We'll assume that this person weighs 150 pounds, has a fairly high metabolism, works out 3-4 times a week, and has a desk job.




150 lbs X 19 = 2,850 calories per day to build muscle.




Pretty elementary huh?  Now, just divide that number by 6 and that's the amount of calories you ought to be eating for each meal. Of course start with this number and correct by 500 calories as needed. To put it differently, if the person in our example is not gaining weight he could increase the daily calories to 3,350 and monitor what changes after the increase.

Of course we cannot cover the immense scope of information on muscle building nutrition in one article, but do not despair....You will be able to absorb even more nutritional advice by visiting Our Muscle Building Articles Page.




We Will see ya there,

Brandon and Cory Cook (a.k.a. The Cook Brothers)




About the Author:

Brandon Cook is creator of The Awakened Warrior Blog, and co-creator of, a site specifically designedto teach people with the ectomorph body type the laws and scientific techniques for building a classic, muscular and functional physique. features a free email class dealing with the basic principles of training naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create the perfect body.
Please visit us at

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