Build Muscle Quick

When it comes right down to it, building lean muscle is all about how much calories and protein you take in everyday. It’s a known fact that you need protein to grow muscles and that when you weight-train, you build lean muscle at the expense of fatty tissue.

Eat properly to lose all the fats and instead gear up on the protein consumption. But here’s something else to consider, if you’re not eating right, then you have no reason to be in the gym; you’re actually harming your body if you do.

So, if you want to understand how to build lean muscle, you will need to do a few things — one is to keep a food journal for about two weeks in which you record all the food you eat, how many calories you get for each meal and how much protein you are consuming each day.

The minute you’ve done this, you can now establish a strategy to prevent you from gaining fat while increasing your muscle mass at the same time. The second thing you need to do when learning how to build lean muscle is to determine what your daily protein intake needs to be.

If you weigh 165 lbs, and you want to weigh 185 lbs, then you need to eat like someone who weighs 185 lbs, and the key to that is consuming 1.5 your body weight (or goal body weight) in grams of protein.

So the guy who weighs 165 lbs, but who wants to weigh 185 lbs needs to consume 225 g A DAY to reach that weight and build that lean muscle mass.

225 g of protein is a lot, but not if you’re used to eating that much food. Take in 45 grams of protein in each of 5 to 6 meals a day and you will hit your goal. Your consumption must be maintained at that level to retain your body mass. Once you’re eating right, you‘ll need to establish a weight-training routine that gradually builds as you graduate up the scales.

Of course, eating right also means eating smart and by this, we mean selecting menu items that are high in protein, vitamins & minerals, especially Omega-3s (good fat) and low in bad fat. Chicken and tuna comes to mind, so do certain other fishes, but you’ll probably need to start taking a quality protein shake to get the necessary daily dose of protein.

Carbs, you can take in all the carbs you want just as long as you’re getting the protein that you need, because you’ll be burning lots of carb calories during the workouts which requires an intense cardio routine.

There are lots of healthy carbs on the grocery store shelves, like fruit, vegetables, nuts, and grains, so don’t think that carbs are solely from fastfood. As a matter of fact, you should stay away from the junk food carbs, and get them only from natural fruit and vegetables, especially fibrous vegetables.

Since junk foods have no protein value, you’ll want to stay away from those, once you’ve consumed the necessary amount of protein every day, then you’re free to eat whatever you want.

Now you know the key factors involved in how to build lean muscle mass, don’t forget to take a multi-vitamin every day while you’re working out. This will help you push yourself forward by refilling all the minerals and nutrients you’ve used.

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