Beginners must recognize that adding muscle mass is a slow process, and that you will have to eat more calories than you need for bodyweight maintenance on a daily basis. Consuming more calories than your body needs on a daily basis will put you into a calorie surplus (excellent for muscle gain) and consuming fewer calories will put you into a calorie deficit (bad for muscle gain).
That being said most beginning bodybuilders don't realize just how important frequent and consistent eating will speed up weight gain primarily muscle tissue. For example let's take a 150-pound male bodybuilder who has less than 6 months of weight training experience under his belt
In order to add as much lean muscle tissue as possible while minimizing body fat accumulation our bodybuilder would have to consume around 16 to 18 calories per pound of body weight which would come out to about 2250 calories per day.
Carbohydrate consumption would have to be emphasized especially complex carbohydrates. Complex carbs are critical as they provide energy for growth and recovery. At least 50 percent of your daily calories should come from complex carbs. Some great sources of complex carbs are oatmeal, whole-grain pasta, brown rice, vegetables, whole wheat bread and sweet potatoes.
Protein intake must be kept to at least one gram per pound of bodyweight each day (150 grams for our 150 pound bodybuilder). More than this will probably not better facilitate muscle growth.
Fats should be consumed to about 0.5 grams per pound of bodyweight per day which for our 150 pound bodybuilder would come out to 75 grams per day. Healthy sources of fat should be emphasized such as salmon, olive oil, avocados, mixed nuts, fish oil and omega-3 rich eggs.
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About The Author
Adi Crnalic is a Natural Bodybuilding Champion, Certified Personal Trainer And Creator Of The Explosive New Online Muscle Building Course Massive Muscle Building
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