Build muscle diet and exercise

Looking to put on some serious size?The process of muscle-building is an incredibly complex physiological and bio mechanical process which can confuse even the most experienced trainee.

some main information you need to know that .

How Do You Actually Build Muscle?
When someone lifts weights, they create trauma within the muscle fiber by generating micro tears. Once damage occurs, a cascade of biochemical signaling takes place and satellite cells become active. These cells actually bind to muscle cells in order to repair the damaged areas and help to synthesize new contractile components.
When these components increase in cross sectional area, you experiences the phenomenon commonly known as muscular hypertrophy.
Essentially, you must remember the goal of training is to stimulate protein synthesis but the key to building muscle is cellular repair, not damage.

"Adaptation requires pushing the body to do something it doesn't really want to do, it's gonna hurt. If it gets easier, then chances are, you're getting lazier."

Step 1:
Getting Your Diet In Check

Diet is the key element when bulking or cutting. No matter your goal, without having your diet in check you will only be cutting yourself short. You still want to be taking in your 5-7 meals throughout the day, however make sure you are adding some extra calories to each of these meals.
When looking to add some serious mass, make sure you are taking in at least 1g of protein per pound of bodyweight. Your carbohydrates should be anywhere from 2-4g per pound of bodyweight.

 

You can always adjust your calorie intake and carbs throughout the weeks by checking your body fat. If you find your body fat increasing (remember, when adding mass you will add a little body fat) quickly, take a look at your diet and adjust your calories and carbs accordingly.
Here you will find some good food sources to utilize during your mass-gaining program:

some protein sources (non veg)

1. chicken breast
2. egg whites
3. fish (salmon, tuna)
4. red meat ( beef,pork,lamb,mutton,goat )

some protein source ( veg )

1. chia seeds
2. soya beans\ soya products
3. flax seeds
4. brown bread
5. milk
6. curd
7. tofu
8. rotti
9. beans
10. spinach

complex carbs

• Oatmeal
• Sweet Potatoes Or Yams
• rotti
• Oat Bran Cereal
• Brown Rice
• banana

fibrous carbs

• Broccoli
• Asparagus
• String Beans
• Spinach
• Bell Peppers
• Brussels Sprouts
• Cauliflower
• Celery

healthy fats

• Natural Style Peanut Butter Or Almond Butter
• Olive Oil, Safflower Oil, Almond Oil, Flax seed Oil
• Nuts (Peanuts, Almonds, Walnut)
• Canola, and Peanut - Monounsaturated Oils
• Sunflower
• Omega-6
• Omega-3

other products and fruits

• Cucumber
• Green Or Red Pepper
• Onions
• Garlic
• Tomatoes
• Zucchini
• Fruit

water

Make sure you stay hydrated throughout the day.

 Water helps flush out toxins in the body and will keep your body and organs functioning properly. I recommend taking in at least 4 to 5 leaters of water a day.

2 work out program

The key here is to hit the weights hard and heavy. If you want to add some serious size you will need to be pushing some serious weight. do 5 into 5 your reps around 5 and 5 sets per exercise, after 1 set you can take rest 1 minute this for small muscles and when you train you big muscles take 4 to 5 minute rest between the sets . When trying to put on size people tend to over train by thinking more is better - not the case.

routine

• day 1 - legs
• day 2 - shoulder
• day 3 -
• day 4 - back
• day 5 - chest/triceps
•  day 6 - abbs / biceps

follow this for 6 weeks , then you will see the massive result on you

cardio

I am a strong believer in doing cardio year round. Not only does this keep the heart healthy but it cuts down on putting on excess body fat throughout the year. I will say this though - when trying to put on mass it is wise to only do a few days of cardio and keep it to a low-intensity. Keep the cardio session around 30 minutes

3 rest

You need proper rest to allow your muscles time to recover and grow. 8 hours of sleep is the minimum you should be getting every night. If your day permits it, try and fit in a nap during the day as well. Not only will you feel refreshed for the rest of the day, but it also gave your body some extra time to rest and grow. Remember, muscles don't grow inside the gym... they grow outside of the gym. Hit it hard in the gym, feed the muscles, and then allow them rest and recover.

4 supplementation

When trying to add mass there are definitely some supplements that you should consider buying. Below you will find a couple that I feel are very crucial and beneficial for adding size (not counting multivitamins and BCAA which should be taken every day no matter if you workout or not) and that won't break the bank.

• way prtein
• creatine
• bcaa
• creatine
• fish oil
• glutamine
• multivitamins

Most important muscle building trick:

Muscle building isn’t complicated, just make sure you remember these 11 important tips:

1. Nothing happens until you nail your nutrition.
2. Focus on progressive overload with either more weight, reps, or sets.
3. Stick to compound exercises.
4. Don’t abuse training frequency (at least not initially) – more doesn’t always equate to better.
5. Minimize stress and maximize recovery.
6. Sleep as much as possible; nap frequently.
7. Stick to whole foods but don't be afraid to incoporate some processed options (10-15% of calories) if appetite is poor and you consistently lose weight.
8. Eat 250-500 calories above your BMR.
9. Emphasize protein at every meal and eat 1g/lb of bodyweight.
10. Gain 0.5-0.75lb (intermediates) or 0.75-1.00lb (beginners) of bodyweight per week.
11. Adjust calories up or down according to weekly weight loss/gains

 Result

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