Eating For Muscle Growth

skinny to buff

When I started working out a little over ten years ago I didn’t have a clue what was doing. The weight lifting gradually came and I soon figured it out.  The slow part for me was the diet.  I lifted for two years and saw mediocre returns on all the work I was putting in.  Then I figured out that I had to change my diet.  Everything fell into place then.

So there are several elements to food and how it affects your fitness journey.  First off you have to eat enough.  Lifting alone will not build massive muscles.  Women especially are usually concerned about lifting because they don’t want the bulked look.  There is no need to worry, if you are not eating to gain mass, you will not gain mass by just lifting.

building muscle

You have to have your diet on point.  So for starters you need to eat clean.  No more pizza and beer every night. Not saying that you can’t do that on occasion but it won’t be the norm.  Clean eating that fuels your body is what you are needing, this will consist of whole grain foods,  brown rice, quinoa, couscous, lean meats like chicken, turkey, or fish. Fresh veggies.  You are what you put into your body.

Second you have to eat enough food.  Go to google, and type in “calorie calculator”.  You will then put in your specific information weight, height, age, etc.  And it will give you a list of how many calories you should be eating each day to gain, maintain, or lose weight.  If you are want to add muscle you need to be eating to gain.

Hitting this calorie number and eating clean are going to be the biggest contributions to your fitness success.

bones to bulk

Third, after you have somewhat come to grips with eating the right amount and eating clean, you need to prep food, because you will find that the more you eat clean the more time some things may take.  So take a half day to grocery shop and prep your food for the week so you are set up for success.

Find more info at Bones to Bulk, and if you are looking for a great online community to learn more and get some encouragement from people on all different levels, check out 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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