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Muscle Building Diet Plan

As you get closer to your goal, your body will typically put up more of a resistance to a muscle building diet. It is imperative that you know if you have reached your plateau by using objective data to track your data rather than trying to judge by looking in a mirror.

Tests that measure body fat using calipers or by utilizing other body fat tests such as the Bod Pod will give you objective results to see how much progress you have achieved to date and if you have hit a wall. The Hydrostatic Underwater Weighing system is another objective method to accurately measure body fat.

Progress should be evaluated on a weekly basis. There are several different directions you could proceed upon analyzing your test results. Here are some examples of possible test outcomes and potential solutions to break through that wall so you can be on your way to building muscle once again.

Body Fat Same, Lean Mass Same

If this is the closest assessment to your test results than it is time to mix things up. You can kick your cardio up by doing it on a daily basis; if you already are doing it daily, increase your cardio time by a good fifteen or twenty minutes to help with your lean muscle building diet.

If that does not seem like a viable option for you then you could try dropping 100-200 calories a day from your current diet plan. Although, it is important you know what the daily recommended intake of calories for your body size is and never go fifteen to twenty percent below that recommendation.

If your recommendation is at 2,400 calories daily, you would not want to fall below 1,800 daily calories. You can also try to rearrange your calories, especially the carbohydrates. Try to take in more of the carbs post exercise so that your body has the fuel it needs to rebuild the muscle that was broken down through your fitness.

It ultimately depends on what kind of exercises you are doing, how often and your body type. Endurance training will build different muscles than weight lifting but they both require carbs in order to be successful with a fast muscle building diet.

Body Fat Down, Lean Mass Down

Losing some lean muscle mass is acceptable, especially if it is just a few tenths or happening in the beginning. However, if this continues on into the next several weeks that would be an indication that you are burning rather than building muscle tissue. This is bad for a muscle building diet plan, especially a bad muscle building diet for men.

The goal of daily physical routines is to break down muscle in order to build it up stronger and leaner than before, but if you are not consuming enough calories, you will not have the essentials to rebuild.

You must feed your body in order to gain the desired results. Try increasing calories by 100-200 daily for a week at a time and see if there is any progress. Continue experiment with adding calories until you can at least maintain your previous week’s lean mass results.

Body Fat Up, Lean Mass Up

This is something that happens easily. Large athletes often add body fat in order to ready their bodies and muscles to bulk up. You should be aware that this is not an agreed upon method. This can happen not only from an excess of calories but by consuming too much refined sugars, simple carbs and high fat foods. Cut calories by 100-200 daily and increase your cardio until you balance your lean body mass.

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