DIET PLANS BUILD MUSCLE

A Million Muscle Building Diets - Here Is One That Works

There are no secret muscle building diets that will help you gain muscle while maintaining your normal eating habits. No matter what your body type, if you want to build muscle, you need to consume more calories. This sounds simple, but it's not easy for many people.For example, my body type makes it difficult for me to gain weight. I am naturally skinny with a high metabolism and for years I could not figure out how to build muscle. I drank protein shakes, ate more meat, and still nothing. Eventually I learned a few simple principles and realized that I wasn't consuming nearly as many calories as I thought. I made some changes and gained 8 pounds of muscle in under a month.
The secret? There is no secret, just a series of small changes. Start with adding meals. Most people eat three meals per day. You should eat five. You do not need to have five giant meals, just five normal sized ones. Even if the meals are smaller, you will still end up consuming more calories overall, which is the goal. Using a free online calorie counter will make your life way easier.
Before I continue, please note that this muscle building diet is meant to be used in conjunction with my "Program 1" muscle building workout routine . Use the diet and workout routine together. You can gain some weight by simply following the diet alone, but to stimulate a hormonal muscle growth response in your body, follow the workout routine as well. You will see amazing results. To get some more general knowledge about building muscle before you start the program, Now, on to muscle building diets...

First, What Not To Eat

Along with eating five meals per day, every day, eating the right types of food will help. Protein is the key. Try to cut out white carbs from your menu altogether. White carbs means just what it sounds like, any high-carbohydrate food that is white. For example:

Rice Pasta BreadJust cutting these three things from your diet will have a huge impact. Your body fat will decrease. You will replace those white carbs with higher protein foods which will help you build more muscle. But I love pasta and bread and carbs!!! I know, it's hard to give them up cold turkey, especially since they are in all the tastiest foods. That's what the cheat day is for. The Cheat Day All muscle building diets should include a cheat day. This is one day each week where you can eat anything you want, including the dreaded white carbs. Have cake, drink beer, binge, it's all good.The cheat day has two purposes. First, it helps you alleviate that craving for carbs that most people get. I know you want pizza, you need a beer, and you would love a slice of cake. Wait until cheat day and you can have it all. The reason most people quit and fall off their diets is because dieting sucks. We become miserable without the foods we love, so when we are at our weakest we give up the diet and go back to them. Use the cheat day to keep you on track the rest of the week. The second benefit of the cheat day is the huge spike in insulin that it causes in your body. All that sugar causes your body to work extra hard that day producing insulin. This is good, because without this spike once in a while, your body can actually become less insulin-sensitive, slowing down your metabolism, making it harder to burn fat, build muscle, etc. Don't ever feel guilty about the cheat day, it's actually making you healthier! What Foods To Eat For my muscle building diet plan, I put foods into three groups, proteins, legumes, and other stuff. Listed below are the recommended foods in each category. Stick to them and you will be fine. Proteins Chicken (preferably white meat) Beef (lean, grass fed beef) Fish (white fish) Turkey Eggs MilkLegumes Pinto beans Black beans Peas Lentils NutsOther Stuff Avocados Bananas Green veggiesEat as much of these foods as you want, in fact eat as much as you can! The more you can eat in your new five meal per day plan, the more weight you will gain. How To Stick To Your Diet I have found a couple of tips and mental tricks that help keep people from slipping or quitting their diet. The cheat day helps a lot, but there are more.Pick a couple of meals and stick to them There are a lot of foods that will work for your muscle building diets, different kinds of beans, meats, etc. Some people go to the store, buy a bunch of new stuff, and half of it just sits in the fridge and goes bad. Don't get overly creative. Pick two or three easy to make meals and eat them over and over. It makes it easy because you don't ever have to think about it, it just becomes routine. For example, you can make a huge batch of chicken breasts and a big pot of beans on Sunday night and it will last you a few days. Keep it simple! Start off with small changes The more things you change, the more likely you are to get overwhelmed, forget things, and fall off your diet and routine. Start off by buying a bunch of eggs. Eat three each morning and three at night. Buy some milk and drink two glasses a day. Once that becomes routine, add one other thing. This method lets you slowly adjust and make your new diet part of your routine and lifestyle. It works. Other Tips And Tricks Aside from sticking to the foods listed above and changing your feeding frequency to five meals a day, I recommend a couple other things to make you healthier and increase your gains.Eat Organic Whenever Possible Have you seen the documentary Food, Inc? If not, go see it. It will give you a pretty good idea of all the chemicals, hormones, and other crap that is put into most food you can buy in the store, as well as some of the effects that they can have on people. I know organic food is more expensive, but if you can afford it try to stick to organic. Take a trip to Whole Foods and stock up. Your body will thank you for it. Grass Fed Beef Grass fed beef is leaner, meaning more muscle and less fat for you. Yes, it can be hard to find if there's not a Whole Foods market in your town, but if you can find it, buy it. Also, it has less fake hormones and junk in it. Eating natural animal meat and fat has positive effects for your own muscle growth and hormones, including increased testosterone production.