The problem with Building muscle is people tend to store fat as well.
Bodybuilders that carry a good amount of muscle mass know that getting to look like a sumo wrestler and gaining a ton of fat is not needed in order to build muscle.
The best way to avoid fat gain is calorie rotation.
In this article we are going to take a look of a 2-week example diet plan based on calorie rotation. You can follow this plan throughout your whole off-season period.
Calorie rotation helps you gain muscle without gaining fat.
- Day 1 – day 5 (medium carbs)
For the first 5 days you are going to eat 2 grams of carbohydrates and 1 gram of protein per lb of bodyweight. So if you are 180 lbs, you are going to eat 360 grams of carbs and 180 grams of protein. You don’t need to count the fats at this point, just make sure that you are eating quality protein and complex carbs – beef, chicken, eggs, fish in combination with complex carbs and some diet fibers (veggies). Try to eat these foods baked or boiled.
Count the exact quantities of macros and your body will have just enough materials to repair itself after the intense workouts.
- Day 6 – day 10 (high carbs)
This is the next step. Increase your carbohydrate intake to 3-3.5 grams per lb of bodyweight and leave the protein to 1 gram/lb of bodyweight. For the athlete that weights 180 lbs that’s 540 grams of carbs and 180 grams of protein. That’s about 2160 calories coming from carbs and 720 coming from protein. That’s a total of 2880 calories without counting the fats.
The higher amount of carbs during these 5 days will ensure that your muscles and liver are loaded with glycogen. This means more energy, strength and potential for muscle growth.
- Day 11 – day 12 (low carbs)
This is the step where you make a drastic change. You will decrease the carb intake to 0.5 g/lb (or less) and increase the protein to 2 grams per lb. In numbers this is about 90 grams (or less) of complex carbs (try eating mainly vegetables these days) and about 360 grams of protein for a 180 lb athlete. You will continue to gain muscle, since your glycogen levels are already loaded.
Even though the glycogen reserves will go down during these 2 days, that’s not really a problem as you still have the needed calories to support muscle growth ( increased protein). Instead you will improve insulin sensitivity , which will improve carbs and amino acids storage.
During these two days you can be a bit more liberal with the fat intake, you can eat a bit more fatty pieces of meat, more yolks etc. to compensate for the carbohydrate decrease. The increased intake of fats will also help you balance your hormone levels.
- Day 13 – day 14
You have now set your body to store carbs and protein more than it normally does. Your body will super-compensate, as a result of which the levels anabolic hormones like HGH and insulin will rise rapidly.
You can increase both carbs and protein to 3g/lb, 2g/lb respectively, which means you can do some serious eating. Eat good quality meats, fish, whole eggs, whey protein powder, complex carbs as well as green vegetables to help you with protein digestion.
The mechanism is actually very simple: when you carb intake, the glycogen in the body is depleted, and mechanisms that increase glycogen storage take place. When you start eating carbs again, those same mechanisms are still active for a little while, which means increased glycogen loading – or supercompensation.
Try this program for a few months instead of the classic bulking program and you’ll gain muscle without too much fat.
To have look at the sample diet plan click the below link
The Best Tips How to Build Muscle
- Get Stronger. The best bodybuilders that ever existed were strong. They knew more strength is more muscle. Increase your Squat to 140kg/300lb, Bench Press to 100kg/220lb, and Deadlift to 180kg/400lb. Your overall muscle mass will increase because strength is size.
- Add Weight. Forget about pump and soreness. Instead focus on adding weight on the bar. Try to lift more than last time. You’ll get stronger which will increase your overall muscle mass. If you don’t lift more today than last month or year, you’re not building muscle.
- Do Compounds. Do exercises that work several muscles at the same time. You’ll be able to lift heavier weights which will trigger more muscle growth. The bulk of your routine should consist of heavy Squats, Bench, Deadlifts, Overhead Presses and Barbell Rows.
- Use Barbells. You can lift heavier weights with barbells than any other tools. You also have to balance the weight yourself. Barbells involve more muscles and trigger more growth. Use free weights not attached to machines. Start light and use proper form to avoid injury.
- Increase Frequency. The more often you train a muscle, the more you trigger it to grow. The more you do an exercise, the quicker your technique improves, and the heavier you can lift. Start Squatting, pressing and pulling three times a week instead of only once.
- Your muscles need to recover from your workouts to grow stronger and bigger. They can’t recover if you work them hard every day. Even your mind needs a break. Take three to four rest days a week. Help your muscles recover by getting plenty of food, water and sleep.
- Eat More. Your body uses food to fuel workouts, and recover muscles. Your muscles can’t recover and grow if there’s a shortage of food. Most guys need at least 3000kcal/day to build muscle. Skinny guys with high metabolisms need even more to gain weight.
- Eat Protein. Your body uses protein to build new muscle, and recover damaged muscle tissue post-workout. You need about 1.8g protein per kilogram of body-weight (0.82g/lb) to maximize muscle recovery and build muscle. For an 80kg/175lb guy, that’s about 135g of protein per day.
- Get Real. You can’t get steroid-like results without using steroids. You can’t turn into Arnold in three months because building muscle takes time. Celebrities set unrealistic expectations. Stop trying to look like them. Focus on improving yourself. It will save you frustration.
- Be Consistent. Most guys gain 0.25kg/0.5lb of lean muscle per week if they do an effective training program and eat well. You can’t gain muscle faster than this. It takes a year to gain 12kg/24lb of lean muscle and see dramatic change. Consistency is therefore key.
To find the best workout plan for you check the below article
What are the best sources of protein to build muscle?
Animal food sources are best. They typically contain more protein per serving than plant-based sources. And the amino acid profile is more complete. Examples:
- Red meat: steaks, ground round, top round, sirloin, …
- Poultry: chicken breast, ground turkey, …
- Fish: light canned tuna, mackerel, salmon, …
- Dairy: milk, cottage cheese, plain low fat yogurt, quark cheese, …
- Eggs: whole eggs, scrambled eggs
- Whey Protein: classic whey concentrate is fine