Diet

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Male 20-39 Muscle Building Nutrition Video Recap
If putting on lean mass was easy, you'd see a lot more hulking people walking around. Putting on quality muscle requires consistency, dedication, and a lot of nutrient dense food. Working hard in the gym is not enough; you must also work hard in the kitchen. Meal planning and preparation is essential for forging a muscular physique. The old adage "you are what you eat", holds true when building lean muscle. To pack on serious muscle, you need to consume more calories than you burn throughout the day. Consuming healthy calories, eaten at the right frequency is also crucial.
HOW MANY CALORIES SHOULD YOU CONSUME?
Weight: LBS | KILOS Recommended Daily Caloric Intake: Activity Level: 3-5 times per week Submit

2810

Carbs: 281g

Protein: 281g

Fat: 62g

Example Meals for Male 20-39 Muscle Building
The example meals below are based on a 3000 calories per day muscle building diet. You may need to adjust the amounts of foods to meet your individual caloric needs.

Meal 1
Oats 1.5 Cups Uncooked Calories: 461 Fats: 7.5 Grams | Protein 19 Grams | Carbs 81 Grams Egg Whites 4 Eggs Calories: 68 Fats: 0.2 Grams | Protein 14.4 Grams | Carbs 0 Grams Whole Eggs 2 Eggs Calories: 147 Fats: 10 Grams | Protein 12.6 Grams | Carbs 0.8 Grams

Meal 2
Natural Peanut/Almond Butter 3 Tbs Calories: 292 Fats: 24 Grams | Protein 12 Grams | Carbs 9 Grams 100% Whole Wheat Bread 2 Slices Calories: 260 Fats: 4 Grams | Protein 8 Grams | Carbs 46 Grams Banana 1 Large Calories: 105 Fats: 0.4 Grams | Protein 1 Gram | Carbs 27 Grams

Meal 3
Lean Meat 4 Oz Calories: 186 Fats: 4 Grams | Protein 35 Grams | Carbs 0 Grams Brown Rice 2 Cups Cooked Calories: 432 Fats: 3.6 Grams | Protein 10 Grams | Carbs 90 Grams Broccoli 1 Cup Calories: 55 Fats: 0.5 Grams | Protein 3 Grams | Carbs 11 Grams Olive Oil 0.5 Tbs Calories: 60 Fats: 7 Grams | Protein 0 Grams | Carbs 0 Grams

Meal 4
Salmon 4 Oz Calories: 207 Fats: 12.3 Grams | Protein 22 Grams | Carbs 0 Grams Sweet Potato 12 Oz Calories: 324 Fats: 0.7 Grams | Protein 7 Grams | Carbs 75 Grams

Meal 5: Pre-Workout
Whey Protein 1 Serving Calories: 110 Fats: 1 Gram | Protein 22 Grams | Carbs 1 Gram Oats 1 Cup Uncooked Calories: 312 Fats: 6 Grams | Protein 12 Grams | Carbs 54 Grams

Meal 6: Post-Workout
Whey Protein 1 Serving Calories: 110 Fats: 1 Gram | Protein 22 Grams | Carbs 1 Gram Karbolyn 1 Serving Calories: 120 Fats: 0 Grams | Protein 0 Grams | Carbs 30 Grams

Keys To Your Nutrition Success
More Calories, More Muscle
The most important aspect of adding mass regarding nutrition is having the right amount and right type of calories each day. If you short yourself calories, you're shorting yourself on results. To add mass, you need to be consuming more calories than you're burning. It's difficult to pack in all of those muscle-building meals, but it's definitely possible. For your best body, toss out the traditional notion of 3 meals a day. To build maximum mass, you'll be eating every 2-3 hours, downing 5-6 quality meals throughout the day. Constantly eating small, nutrient-rich meals will get your body primed for muscle growth and make it much easier to take in the calories you need. Eating frequently also ramps up your metabolism, which helps keep you lean while you're getting bigger. To eat every few hours, you'll need to be prepared. A small cooler is a must have: bring one to school or work with a few meals. Stuff it with plastic containers, an ice pack, and a shaker bottle. Control your environment-from here on out, you'll be preparing meals ahead of time. Taking time to make food for the week will separate you from the countless individuals "trying" to get bigger but always looking the same. If you don't prepare your food in advance, be prepared to fail. Keep yourself on the right path by loading your desk or bag with portable fuel like trail mix, beef jerky, ready to drink protein shakes, protein powder, and bars. Having these accessible throughout the day will ensure that your muscles are constantly infused with mass-building nutrients.

How Many Calories
To find out how many calories you need to gain muscle mass, you must first calculate your maintenance calories. Your maintenance calorie level is how many calories you need to consume to stay the same weight. This is calculated by taking your current weight and multiplying it by fifteen. (Ex. 150lbsX15 = 2250 Calories). From this you want to add 500 extra calories per day. This will allow you to add muscle but minimize fat gain. ( Expand All )

Macros For Mass
Your macronutrient ratio is simply the amount of carbohydrates, protein, and fats that you have in your diet. The ratio specifically pertains to the goal you want to achieve. Since you want to be a lean-mass monster, your ripped ratio is going to be 40/40/20, which means that 40% of your calories will be from protein, 40% from carbohydrates, and 20% from fat. Protein is responsible for tissue growth and repair, and guess what: muscle is tissue. Start eating a fist-sized serving of protein with every meal. Lean cuts of meat like grilled chicken or turkey, eggs, tuna fish or salmon, and protein shakes are perfect. For optimal muscle-making, eat at least 1 gram of protein per body pound every day. Also include a fist-sized serving of carbohydrates with each meal. Carbs are your body's preferred source of energy-you need them to stay energized throughout the day, and for intense training sessions. Complex carbs like whole grains, wheat bread, whole wheat pasta, oats,

vegetables, and sweet potatoes are all good choices. Avoid simple sugars or refined carbs like sweets, candy, and other junk food. All carbs are not created equal. Healthy fats like fish oil can promote cognitive function, support cardiovascular health, and support normal, healthy hormone production. Healthy fats are an integral part of building new mass on your frame, so add a small amount of olive oil, fish oil, peanut butter, or almonds to each meal. ( Expand All )

Timing, Timing, Timing
You know what ratio to eat, which is one piece of the puzzle. The next is when. Adding muscle mass is about consuming more calories than you're burning off, then using those calories to their maximum benefit. Add an extra 200-300 calories on training days to fuel your growth, and your gains will be just around the corner. Protein is essential for muscle growth and repair, which makes it especially important pre- and post-workout. Eat a meal with lean protein and complex carbs-like steak and a potato, or a protein shake with oats-about an hour to an hour and a half before you train. This will fuel your body to hit the iron with maximum intensity. After you're done destroying your workout, recovery is of the utmost importance. You've just broken down muscle fibers and depleted your glycogen levels. To get back to muscle-building status, you need a fast digesting carb like maltodextrin, white bread, or any simple sugar to recover your energy. To get your muscles up and running, a quick-absorbing whey protein shake is essential. Make sure you get at least 20-35 grams of protein immediately after you lift, preferably from whey isolate or hydrolyzed whey. ( Expand All )

Mass Gaining Adjustment
Keeping your routine up to par is essential, but be aware that you will always have to make minor adjustments when trying to pack on mass. That's why constantly tracking your progress will ensure that you're moving in the right direction. Quite simply, if you aren't gaining weight, then eat more food. Instead of adding an additional meal, try adding a little to each meal throughout the day. Extra protein, olive oil, or almonds with a few meals will bump up your calories and push that scale in the right direction. On the same note, if you're adding weight in the wrong spot, that means you need to adjust where you're getting your calories from. If you start to see a little pudge in the stomach, then reduce your carbs and bump up protein as a replacement. Protein is extremely hard to convert to fat, so it will be a great adjustment. ( Expand All )

Water
Our bodies are made of primarily made of water, so hydration should always be a daily goal. The staple "couple glasses of water a day" doesn't pertain to the active individual. Since you will be eating properly, training like a freak, and constantly losing fluids, you will need to drink between a half-gallon to a gallon of water per day. Water is a crucial component of nutrient delivery,

cooling regulation in the body, and it helps activate muscle fiber. For peak performance and best results, don't forget it! ( Expand All )

Going Out
Don't throw the game plan out the window on weekends. You can still hit a night on the town with the significant other, or take the family out for dinner, without dismantling your diet. If you go out to eat, order a chicken breast or steak and make sure they don't cover your dish with greasy cheeses or toppings. Just ask your waiter to prepare your food without the mayo or cheese, and skip out on the soda or cocktail. Stick with water. Make sure the bulk of your calories from quality sources, not the toppings and liquids that come with your meal. ( Expand All )

Final Word on Nutrition for Male 20-39 Muscle Building

While dedication and consistency are the goals, your passion to pursue this, to really sink your teeth into everything ahead of you, will ultimately decide your success. You've got the right tools for victory, now it's time to use them. Be consistent, prep your meals, and grow like you've never thought possible.

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