Trans4mind Home Page
~ A Journey of Self-Discovery ~

The Best Diet for Muscle Gain and Fat Loss

Best Diet for Muscle Gain

By Annie Lizstan

To gain muscle mass, you need to first perform resistance training which you probably already knew. However, without a fairly good diet plan, your muscles will lack the fuel they need to remain strong and to bulk up. Giving your muscles the right fuel at the right time is key to a muscle gain program. In addition to this, you should also lose some percentage of body fat to make those new muscles really stand out. Knowing when, what, and how to eat when practicing resistance training is a good way to get ripped. To get you started, here are a couple of nutritional tips and guidelines offered by medical experts and nutritionists for competitive bodybuilders.

The basics
Athletes, bodybuilders, and regular gym goers all have one thing in common – they want to lose body fat and gain muscle mass. The science of achieving an ideal body composition has made it much easier for us to adjust our training and diet for best results. An article on this topic published in the International Journal of Sport Nutrition and Exercise Metabolism explains how muscle growth following exercise actually happens. First of all, in the absence of adequate food intake, you run the risk of losing muscles following a bout of exercising. To prevent this from happening, you need to eat protein ideally before and after exercise. Other metabolic processes are also involved in muscle metabolism and involve several key hormones including testosterone and insulin. Insulin was found to inhibit muscle protein breakdown which is why eating a rich source of carbohydrates in addition to protein is important in strength training.

A balance of macronutrients
The best diet plan for those who want to bulk up and get ripped consists of a balance of key macronutrients. When training, your diet should consist of 2-3 grams of protein per every kilogram of lean body mass. Between 15-30% of your daily calories should come from fat (plant or animal sources of fat). Remaining calories should come from carbohydrates, preferably whole grain sources. In addition to this, make sure to eat plenty of vitamins, minerals, antioxidants that you can get from plant food sources and dietary supplements. This type of diet is bound to keep you healthy while you get ripped. It will also help you keep your energy levels high which you definitely need when practicing strength training.

Fiber and superfoods
You won’t see fiber in many dietary guidelines for body builders. It is quite unusual that this important nutrient is overlooked in competitive sports such as bodybuilding. Nevertheless, the health benefits of a high-fiber diet can also do good in terms of muscle gain and fat reduction. An article published in a 2010 issue of Nutrients explains that there is an ample amount of evidence that high-fiber diets are associated with better body composition and increased fat loss. Fiber improves digestion, reduces inflammation, and promotes weight loss. In addition to fiber, we suggest including popular super foods proven to stimulate muscle growth into your diet. Popular choices include beets, cottage, cheese, eggs, spinach and quinoa.

Calorie restriction
You’ll find many dietary guidelines recommending those who want to bulk up to increase their caloric intake. However, if you up on your daily calories once you start hitting the gym regularly, you run the risk of gaining body fat. How much calories you need following resistance training is difficult to determine, but according to the dietary recommendations set forth in an article published recently in the Journal of the International Society of Sports Nutrition, you should be eating less than you usually do. The goal of calorie restriction in resistance training is to melt body fat as much as possible while gaining muscle mass. To achieve this, you’ll have to reduce your daily calorie intake by 500 kcal a day and you’ll be able to shed one pound a week of body fat.

What about nutritional supplements?
Most studies on nutritional supplements in body builders and other sports tend to focus on protein supplements. Protein powders and bars are generally considered as good sources of protein for best muscle gain results following resistance and strength training. However, fat burning supplements such as TruBio Trim are also fairly good options when you struggle to lose body fat. These supplements usually include natural and safe ingredients that speed up the metabolism or improve digestion and nutrient absorption.

Conclusion
Getting a ripped and toned body can be easy once you understand the basics. Eating enough protein and carbohydrates is crucial for optimal muscle gain. However, keeping your daily calories at a lower than usual levels will help burn extra body fat. The end result is a shaped and toned body. To optimize your performance, it’s a good idea to eat a healthy and balanced diet and use nutritional supplements as well.

Author Bio:
Annie Lizstan works as a health and beauty consultant for online websites and an independent researcher by profession. She had completed her studies from university of Arizona and live in Wasilla, Alaska. She always like to explore her ideas about health, fitness and beauty. In her recent period, she got an opportunity to explore joint pain relief. You can also connect with her on Facebook, Twitter and Pinterest.

Healthy Balance
More personal development articles at the Counterpoint Article Library

From our extensive site, you'll find good info on many topics using this search:

Want to renew your life?

Our online, interactive video workshops present the most effective methods of holistic personal development...
Start off with a Free Life Assessment and a Free Consultation...
 

Have a question about Trans4mind Training?

Frequently Asked Questions
What Are Our Fees?
Email Peter Shepherd

Support your personal development with these popular and effective hypnosis downloads...

This is our selection of favorites, but there's a session for every need! Choose from over 800 Hypnosis Downloads...
Search now on an issue that interests or concerns you...
 

View all the Hypnosis Downloads here

Get a free Hypnosis Download at Facebook

Hypnosis is the key to unlocking your creativity, focusing your energy and understanding yourself

Hypnosis has a long history of helping human beings be the very best they can be. It can be used to control anything controlled by the unconscious mind - pain, blood pressure, fear, confidence levels, mood, sex drive... the list goes on:

  1. You'll become highly productive without getting stressed
  2. Tap into your creative energies instantly
  3. Really understand yourself and others
  4. You'll learn how to stay calm in high pressure or uncomfortable situations
  5. Develop laser-like levels of focus and concentration

Lean more... Uncommon Hypnosis Course

Welcome to the New Wave in Meditation Technology

Click here to learn more about the iAwake Profound Meditation Program
The iAwake Profound Meditation Program
is a way of enhancing your meditation practice, making meditation not only easier and more enjoyable, but also more efficient and effective.
Profound Meditation provides the smoothest, deepest, richest, most profound meditation experience available anywhere...
Here is a link to a free 20-minute track from iAwake Technologies - a sample of the type of tools that will deepen your meditation immediately and help you quickly become a successful meditator. It's the opening track of iAwake's flagship product, the Profound Meditation Program, called the iAwake Experience...
Learn More and Download the iAwake Experience
We think you'll find this technology a tremendous aid on your transformative journey of becoming your best and most creative self - and you can get started today!
And here's a fantastic resource for self-education...

The World of Inspiration eLibrary

World of Inspiration
A treasure trove of personal development wisdom

Step inside. Just like a real library, there are thousands of quality eBooks presented on three "floors" and in different "rooms." To purchase your $15 Lifetime Membership to the World of Inspiration eLibrary, click the following button:

Payment is made through our secure transaction agent, PayPal.
The transaction is in the language and currency of your choice.
"I want to just say 'WOW!' This collection is probably the best money I ever spent! I've already received many times over in personal enrichment after just 9 days. I've had a past metaphysical background, but even newcomers to this material will really benefit. Thanks again." ~ J.S. (Pennsylvania, USA)
"The collection is everything which you promised. And more! A superb contribution to the good of the world. Many thanks indeed." ~ R.P. (Georgia, USA)
"Just a short note of thanks for the library. I've only had membership for several days now but I already feel this is perhaps the most interesting compilation I have yet seen. Worth far more than the price of admission. The browser linked structure works well and makes it easy to manage such a large storehouse of information. It is rarely that I find something I like as much as this or that I feel strongly enough to write a note like this." ~ P.W. (Minnesota, USA)
Copyright © 1997-2017 Trans4mind Ltd