Even without diet pills and weight loss diet supplements building muscle was never really a problem for me. For many people it’s not. However, there are a certain body type called the ectomorph. Ectomorphs are naturally thin, can’t seem to put on weight, and can basically eat whatever they want and not gain an ounce. This article can be used by anyone, but is mainly for the ectomorph who try to build muscles without a diet pill or diet supplement.
To build muscle, you need to lift weights, period. Not only do you need to lift weights, but you need a proper mass building diet as well. Lets first talk about dieting or using weight loss products for muscle gain. Here are the basic rules for gaining muscle mass:
- Eat more calories than you burn
- Eat 5-7 times per day
- Eat quality carbohydrates, proteins, and fats…not junk food.
- Drink at least a gallon of water per day
- Get at least one gram of protein per pound
- Eat good fats, but make sure that it is last on the ratio (ex: carbs/protein/fat)
- Take care of post-workout nutrition and take trustworthy diet pills.
- Take good weight loss vitamins everyday
- Don’t do any cardio
- Get enough rest
Dieting Rule #1
Find out your maintenance calories by multiplying your bodyweight by 10. Add 500 – 1,000 calories to this number. Eat up to this new number everyday.
Dieting Rule #2
Eating 5 – 7 times per day (every 2 to 3 hours) keeps a constant supply of fuel to your muscles.
Dieting Rule #3
Check out the articles on protein, carbs, and fat, and eat the good sources of each listed in the articles.
Dieting Rule #4
Drink at least 1 gallon of water per day when you are bulking up so that your muscles stay hydrated.
Dieting Rule #5
Make sure that everyday you eat at least 1 gram of protein for every pound you weigh.
Dieting Rule #6
Eat your fat! Make sure however that you eat more carbs than protein, and more protein that fat. You want your muscles to be filled with glycogen (from carbs), you want the protein to repair your muscles, and you want the fat to carry the fat soluble weight loss vitamins in your body.
Dieting Rule #7
Take care of post-workout nutrition. Your muscles are starving for nutrients more than ever, after you are done lifting weights. So, give them what they need. Eat as soon as possible after you finish your workout.
Dieting Rule #8
Take a good multivitamin everyday. It is nearly impossible to get all of the nutrients your body needs from food alone. A daily multivitamin is essential.
Dieting Rule #9
Don’t do any cardio when trying to gain mass. When you are bulking up, you are trying to consume many high quality calories. So, why would you want to burn calories by doing cardio? It defeats the purpose of bulking up. Save the cardio for shedding fat when you are trying to tone up.
Dieting Rule #10
Get enough rest. Your muscles don’t grow when you are lifting weights. When you lift weights, you are actually tearing your muscles up. When you rest, they grow. Get 7-8 hours of sleep every night.