Muscle Mass Diet
Lots of people want to know what the best way to build muscle is, and of a very important part of building muscle is having a good muscle mass diet. A good rule to follow is to get a very good amount of lean protein. This will help you to build as much muscle as possible. Here are some other rules to follow:
-Avoid fatty foods
-Avoid all trans fats (or anything that says “partially hydrogenated oil” in the ingredients list)
-Try to get your fats from plants not animals (unsaturated, mono and poly)
-Avoid simple carbs (bread made from white flour, high fructose corn syrup, processed sugars)
-Eat Whole Grain (brown rice, whole wheat bread, whole wheat pasta, rolls, etc.)
-Lean meat (chicken, beef, fish…)
-Try adding whey protein powder to supplement your Muscle Mass Diet
-Try to add less salt to things (this is just an overall health issue;) )
In general, for a Muscle Mass Diet you will want to get at least 40% of your calories from protein. 40% protein, 30% carbs, and 30% fat works pretty well. You can track your calorie percentages at FitDay or a website like it.
You can also use software like composition tracker to find out your body fat percentage, BMI, and progress. You can also do this on FitDay to some extent.
Most people need to figure out how many calories are needed to sustain their body, and then add 500-1000 calories of completely clean food to that.
One thing you definitely need to pay attention to is the fact that you will be eating a lot more food than you will want to. BUT, as long as you eat clean food, you have nothing to worry about. You’ll be getting nothing much muscle mass. A muscle mass diet does not require too much. You need to keep your ratios, avoid all the things I mentioned, and eat 500-1000 calories more than you need. More if you can handle it.