Planning Your Muscle Building

how to build muscle
Photo Credit: CCFoodTravel.com, https://www.flickr.com/photos/cumidanciki/

So you want to get some muscle, maybe it’s some hard core bulking you would love to do, or maybe you just want some definition.  Regardless of what your goal is you have to have a goal.  And you have to have a specific goal.  For instance “I want to gain 10 pounds of muscle in three months”.  Your goal needs to be measurable.  Now that you have a goal, you need a plan.

Plan to workout at least four days a week.  I recommend breaking those days up.  For instance 2 on, 1 off, 2 on, 2 off etc.  Train different muscle groups on different days.  In addition if you are wanting to lose some weight in addition to building muscle add some cardio in at the end of each workout.  At least twenty minutes of it. Figure out what time of day you are going and to what gym, and make sure it happens.  Whether it means hitting it on your way to or from work, or after you get home.  Take a gym bag with you so you head straight to the gym.

skinny to buff
Photo Credit: Carol VanHook, https://www.flickr.com/photos/librariesrock/

Then plan out your food.  Get rid of the sugary sweet drink and foods in your kitchen. Replace it with lean meats, turkey, chicken, or fish.  Get plenty of fresh veggies.  Whole grain carbs like wild or brown rice, sweet potatoes, quinoa, couscous, etc.  Get healthy snack food like tree nuts and greek yogurt.

And how much should you be eating?  That is going to depend on whether or not you are wanting to lose weight and gain muscle, or just gain muscle. Get an app like “myfitnesspal”.  It lets you plug in your info and will tell you how many calories a day you should be eating for your specific goal.  Make sure you hit this calorie goal each day by eating clean calories.

Build your routine, your habit.  That is what is going to keep you going when your motivation fails.  Stay strong.  You’ve got this.

If you need more workout tips and help check out Bones to Bulk.

A community can help you when you have questions or when you get discouraged.  Join the Bones to Bulk facebook group.

Published by bonestobulk

I run Bones to Bulk, a complete program that focuses on the nutritional, fitness, and mental game of gaining lean muscle naturally.

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