Proper nutrition and eating the right amount of calories is key to building the most amount of muscle as quick as possible.
If we don’t eat the right amount of food as well as the right types of foods, we won’t see much progress at all.
There’s a few proven ways to eat to build muscles.
I’ve tried just about all of them.
Eating To Build Muscle Fast – The Plans
Let’s quickly go over the different eating plans:
1) The Warrior Diet
This eating plan consists of an under-eating and an over-eating phase.
In the under-eating plan, you’re allowed to eat vegetables, fruits and protein for no more than about 300 calories during the day.
The over-eating phase consists of about 4 hours of over-eating. You can eat just about anything you want, practically as much as you want.
The general idea is to eat a salad first, then some steamed veggies and then followed by ANYTHING you want!
Yes, that means pizza and burgers if you feel like it!
2) The Bro-Science Way
Ok, so I might get some flak from saying the “bro-science” way, but hey, it’s what they (bodybuilders) call it anyway, so it shouldn’t be a big deal.
Anyways, this type of eating consists of eating 6 small meals a day, spaced out about 2-3 hours apart.
Generally, each meal will consist of about 20 grams of protein, or more.
This has been the way of eating for many many years in the fitness and bodybuilding industry.
The reason? It works!
3) Various Non Eating/Eating Plans
There’s various non-eating aka fasting and eating plans out there.
First, you have the fast every other day strategy. I don’t recommend this plan if you’re looking to build muscle because your total calories will be too low since you’re practically fasting every other day. It might be good to cut fat, but even then, you run the risk of losing muscle.
The next one that I’m a big fan of is the fast 1-2 times a week for 24 hours strategy. With this, you’re basically fasting 1 or 2 times a week for 24 hours (morning to morning, dinner to dinner, etc.). A good eating plan to build muscle and stay lean.
The last one is fasting everyday for 14-16 hours. The preferred way is to wake up and move your breakfast to around 1 or 2 PM and then start eating. You end your eating at around 9 PM if you start at 1 PM.
Eating To Build Muscle Fast – Which Plan?
The best plan is to find which one you like the best. They all work great if you stay consistent.
I personally use an eating plan that’s more customized to my individual style.
I like to eat a lot in one sitting, and I want to make sure I’m getting enough calories to build muscle.
What I’m currently doing is to eat 3-4 BIG meals, with 1 snack that usually consists of about 3 hard-boiled eggs.
That plan is for non workout days.
For my workout days, I like to add in another meal to ensure my body is getting the proper nutrients to recover and grow muscle.
Eating To Build Muscle Fast – Important Factor
You don’t just want to eat as much as you can, an important factor to consider is the amount of calories you’re taking in.
Generally, I don’t recommend taking in anymore than about 100-500 calories EXTRA each day when looking to add muscle.
Anymore than about 500 calories and you’ll be adding way more fat than you’d hope for.
1) Figure out a way of eating that suits you and stick with it. It’s okay to try out the different ways if you’re unsure of which one to pick.
2) Figure out how much calories you need to eat to build muscle
3) Workout! If you don’t lift weights or workout properly, you won’t get any results. In fact, with a caloric surplus, you’ll just get fat. I know this is common sense, but some people just think that eating a ton will build muscle. I thought the same way a long time ago. Be sure you’re following an effective workout routine to build muscle.
Follow these guidelines above for eating to build muscle and you’ll see results much quicker than expected.