How to Build Muscle Mass
It is understood that the term process involves more than one step to achieve an end result. The process of bodybuilding is exactly that, a long disciplined process. There is one main goal in the sport of bodybuilding and that is to gain lean muscle mass. To go about this, you need three aspects and goals to resound in harmony in order to successfully achieve your body composition goals. A proper diet to put on muscle and lose fat, a vigorous and consistent training regimen, proper rest, and most importantly a disciplined mindset towards pushing the limits of the body are necessary for building lean muscle mass.
First and foremost; the diet is absolutely essential to building lean muscle mass. Possibly the most important concept is having the correct macronutrient profile to build muscle, sustain energy in the muscles and to help the muscles recover. According to Del Monte, (2013), a basic diet should allow one to gain anywhere from a half to two pounds of muscle per week. One does this by a diet high in protein, properly timed quality carbohydrates, and also high in fats, thus increasing calories significantly and along with proper training, rest and discipline as stated before, one can grow muscle more quickly. One should, “Strive to consume at least 1 to 1.5 grams of protein per pound of body weight and 1.5 to 2 grams of carbs per pound of body weight, (as a baseline)” (Del Monte, 2013). Del Monte, (2013), states that there are 4 calories in every gram of protein and carbs, and 9 calories in every gram of fat. This total with the calculations made before should give you the accurate caloric intake for the given day. Example: Man weighs 180 lbs. should consume 180g of protein, x4 = 720 calories. 260g of carbs, x4= 1,040 calories. 90g of fat, x9= 810 calories. In total, one should shoot to gain muscle at around 3,000 calories per day, and at only 2,600 here, this would call for one “cheat meal” per day of around 400 calories to meet your goals.
First and foremost; the diet is absolutely essential to building lean muscle mass. Possibly the most important concept is having the correct macronutrient profile to build muscle, sustain energy in the muscles and to help the muscles recover. According to Del Monte, (2013), a basic diet should allow one to gain anywhere from a half to two pounds of muscle per week. One does this by a diet high in protein, properly timed quality carbohydrates, and also high in fats, thus increasing calories significantly and along with proper training, rest and discipline as stated before, one can grow muscle more quickly. One should, “Strive to consume at least 1 to 1.5 grams of protein per pound of body weight and 1.5 to 2 grams of carbs per pound of body weight, (as a baseline)” (Del Monte, 2013). Del Monte, (2013), states that there are 4 calories in every gram of protein and carbs, and 9 calories in every gram of fat. This total with the calculations made before should give you the accurate caloric intake for the given day. Example: Man weighs 180 lbs. should consume 180g of protein, x4 = 720 calories. 260g of carbs, x4= 1,040 calories. 90g of fat, x9= 810 calories. In total, one should shoot to gain muscle at around 3,000 calories per day, and at only 2,600 here, this would call for one “cheat meal” per day of around 400 calories to meet your goals.