Confused about how to build muscle to become a strong, lean badass?
To build muscle you need 2 things a proper
- Muscle Building Diet
- Muscle building workout
Lets focus on How to build muscle with DIET
Sick of trying to figure out exactly how to eat for optimal health AND physical performance?
You’re not alone.
With thousands of conflicting articles, it seems like you can’t eat anything anymore.
“Carb are evil” vs “You have to eat carbs to train hard and be fit.”
“Protein is essential for building muscle.” vs. “Meat is going to give you cancer and make your face fall off.”
It’s maddening and leaves you helpless. You sit there thinking, “If this whole fitness thing is so complicated, f*ck it. I’m out.”
It doesn’t have to be this way.
You don’t have to become one of those weirdos who practices religious adherence to a certain diet.
And you certainly don’t have to feel your head spin as you try to navigate the world of nutrition.
I’m able to maintain visible abs year round, as are my clients, by eating just three meals per day and not having to survive on boiled chicken breasts and steamed broccoli. In fact, we can do it while eating delicious meals every day of the week.
Below, you will find eight important tips that will give you everything you need to get strong and ripped. And at the same time, they will give you tons of energy and lifelong health.
This list is the result of nearly 30 years of experimentation on myself and thousands of clients.
It also includes the essential takeaways from countless conversations with nutrition experts, performance coaches, and doctors who specialize in health, performance, and longevity.
By following these principles, you can expect to achieve…
- Faster and easier fat loss
- Lean muscle gains with less added body-fat
- More energy during the day
- More focus and mental clarity
- Better digestion
- Enhanced immune system functioning
- Higher sex drive
- Less aches and pains
- Better moods
- Let’s get to it.
1) Eat Real, Whole Foods 90% of the Time
Any nutrition plan aimed at physique transformation or increased performance has to be healthy.
For some reason, people either forget or completely ignore that concept. So, they start eating several pounds of meat every day, drinking sugary workout drinks, and ordering cheese fries with their salmon because they’re in bulk mode.
You have to be smarter than that. As an adult you have to take responsibility for your health. You can’t drink soda or complain about not “liking the taste of water.” That’s what kids do.
Your diet must focus on optimizing your well-being and quality of life.
If you don’t enjoy a state of robust health and vitality, who cares how your abs look? That won’t last forever.
And while you can debate what the “optimal diet” looks like, there is one, unanimous concept.
The healthiest diet consists of a wide variety of whole foods. Things that grew in the ground or had a face.
If it has more than five ingredients, it’s probably crap. If you never heard of or can’t pronounce some of the ingredients, it’s definitely crap.
In other words, the foundation of your diet should contain lots of the following:
Potatoes of all kinds, squashes, and other roots or tubers
Grains like white rice
Vegetables of every color
Fruits of all varieties
These foods will load you up with essential vitamins, minerals, and antioxidants. Plus, they provide the carbohydrates that fuel your training and energy throughout the day.
(Yes, you need carbs, more on that later).
After this foundation of plant foods, you need to add in some animal products, like meat and eggs, which will provide…
- Protein– This is essential nutrient building muscle and improving your performance. Aim for one gram per pound of bodyweight per day. No one needs more than that.
- Healthy fats- These are critical for avoiding heart disease, diabetes, and chronic ilness. They also keep your hormonal health up.
That’s especially important for you guys who need to keep your testosterone up (ie. every man who reads this article).
- Essential Vitamins and Minerals– There are some things your body needs that it can’t efficiently get from plants.
Things like B Vitamins, Copper, Zinc, and Iron. Luckily, animal foods are the most potent sources of some of these nutrients.
This combination of whole, unprocessed plant and animal products will give you the most nutrient dense diet possible.
And a nutrient dense diet means you will have everything you need to perform at your peak every day.
2) Eat Whatever You Want 10% of the Time
If you’re smart with your diet and track your macros as I suggest, you will have plenty of leeway to eat tasty, delicious foods every day. And sometimes they will be foods that are widely considered unhealthy. I’m talking about having a few slices of pizza or a burger or even some ice cream when you’re out for a social occasion. As long as you aren’t exceeding your daily allotment of carbs or fat you’ll be totally fine.
A flexible dieting plan like this is the only one that will work long term and allow you to stick with it for life. Now, that’s no excuse to eat crap. You should still eat very healthy foods most of the time, then when the desire strikes or it’s a special occasion you can feel free to indulge.
3) Eat Enough to Feel Energized
A healthy diet shouldn’t only you look good but it should make you FEEL good.
Most diets you see in magazines or on the internet do just the opposite.
They require you to cut out all carbohydrates and calories which just gives you cravings and brain fog. And, you have zero energy for workouts, with the sex drive of a 89 year old man.
You can’t be getting by on minuscule amounts of calories. That just sucks. And you’re never gonna stick to that for more than 60 days.
Sure, you might lose a ton of weight in those first couple months. But after that, you’re so sick of the plan that you go back to your old habits and put the weight right back on.
Instead of going with an extreme approach, you need to find a diet that you can stick to.
And the diet you can stick to is one that gives you enough calories to maintain focus, and motivation. Day in and day out.
How to build muscle with Muscle building workout
I would say for the workout check out the below workout plans but to grow muscles you need to focus on these principals.
- Be smart and choose the most effective muscle building exercises
Choosing the right muscle building exercises can make the difference between endless frustration and achieving the physique of your dreams. Build your routine around basic compound exercises such as squats, deadlifts, bench presses, lat pull downs (or chins) and shoulder presses. Performed correctly, these core exercises will stimulate muscle growth and strength like no others, due to the stress they place on your muscles, and the nervous and hormonal responses they produce.
Once you have your diet in check and you know the fundamentals, the next aspect you should focus on is your workout routine. If you follow a solid diet and routine, you will be covering roughly 95% of the relevant factors in order to be on your way to your goal physique.
As a beginner, you should not try to design your own routine. There are many reputable workout programs available online which have been run by thousands of beginners with great results. For that reason, I recommend searching online for a routine, reading some reviews, and selecting one that looks like it produces results and looks like a routine you would enjoy. Beginners like to over complicate their workout program. There is no need to.
- Progressive Overload
Progressive overload is the king of them all. This principle involves continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance. Simply put, in order to get bigger and stronger, you must continually make your muscles work harder than they’re used to. Most often, that means increasing the weight, reps and decreasing the rest.
Conclusion On how to build muscle
Follow a proper diet and workout and how to build muscles is not rocket science you just need discipline and consistency.
If you need more help then Sign up for my 1-on-1 coaching program where you will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life. We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out my coaching program if you’re looking for that next level of expert guidance and accountability.