Nutrition Plan for Muscle Growth

1
Nutrition Plan for Muscle Growth

• Similar to what I said in my article about the
  nutrition plan for fat loss, a lot of muscle
  growth happens in the kitchen (and in bed). While
  many believe that bulking up is much easier than
  getting cut, bulking up the right way is just as
  much of a challenge. You need to follow the right
  nutrition plan for muscle growth.

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• I'd like to quickly talk about what actually
  needs to happen in order for muscles to grow.
  Muscle growth occurs when the muscle fibers are
  damaged from intense exercise, leading to
  satellite cells coming to the damaged area,
  fusing to each other and to the fibers, which
  then results in an increase in cross sectional
  area of the muscle.

3

• This is why women who take anabolic steroids
  develop more of a masculine shape than women who
  lift weights, but don't supplement with steroids.
  If you're a women interested in weight lifting or
  if you're nervous you're going to look like a man
  if you lift weights, read my article about weight
  lifting for women.

4

• The carbs were tough for me. I felt like I was
  eating brown rice and pasta all day, every day
  but you have to get them in somehow. It's super
  important to get a lot of high glycemic carbs
  before and directly after your workout. 27 Body
  Transformation Habits Review Dextrose is a great
  post-workout carb to supplement with during a
  bulk phase. You'll want to avoid a lot of low
  calorie foods like vegetables. If you're
  wondering why a Personal Trainer is telling you
  to avoid vegetables, try eating 350g carbs worth
  of broccoli and cauliflower. These foods are
  great for losing or maintaining weight, but they
  just don't have enough calories. Once you've
  gotten your post-workout, high-glycemic carbs in,
  you'll still want to stick to lower glycemic,
  healthier carbs the rest of the day. Some great
  options are quinoa, sweet potatoes, brown rice
  and whole wheat pasta.
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  kouts-Review-Free-eBook-Download

5

• To calculate your total calories, multiply your
  bodyweight by 17 to start (it could go as high as
  20). You can also use IIFYM.com to calculate your
  totals. I've tried both and I don't have much of
  a preference. I found myself making little tweaks
  with both methods. Once you have your total
  calories, break it down using the macronutrient
  ratios above to get your daily grams of carbs,
  protein and fat. For example, when I started at
  170lbs, I was eating 204g protein, 65g fat, and
  373g carbs. If you're sticking to your macros and
  getting your calories in but still not seeing
  gains after 14 days, eat more! Always reassess
  just like you would on the nutrition plan for fat
  loss.
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  ore-Program-Review-Free-Download-PDF