How To Build Muscle With Your Diet

If you were told most men in your local gym, even the ones in fairly good shape, have no idea how to build muscle you would probably think it was utter nonsense. However, due to the widespread number of gimmicks and false advertising on supplements and new products, this is exactly the case. New items are released every day offering quicker, easier, autopilot results...

But they usually all have one thing in common - none of them have actually returned any results for you yet.

Yet, despite every product claiming to be the best thing ever developed, the fundamental rules to hypertrophy remain unchanged from 30 years ago. Applying these age old rules will yield more results than any fly-by-night product claiming instant success, and that is guaranteed.


In today's write up we are going to be looking at perhaps the most important rule - your diet.

Make no mistake about it. If you want to build mass you must structure your diet to suit this goal. Yet this is an error which most fitness enthusiasts fail to correct. Instead, you will often see guys training their heart out in their local gym but completely neglecting their body when it comes to nutrition.

Why does generation after generation continue to make this one mistake?

The undeniable reality for most men is that ego takes over and tell them that diets are for weight loss. But if you want to learn how to get lean fast or how to gain more strength on your biggest lifts in the gym, this is a big mistake to make...

Well, you still need a diet even if your goal is to achieve more size and strength. Without proper nutrition, your gym based efforts will only take you so far and if you want to truly reach your full physical potential you must provide your body with excellent fuel for the journey which lies ahead.

The following three steps will help you to get moving in the right direction:

1) Get the right amount of protein for your body to grow.

If you are using the gym then you are probably also consuming a whey protein supplement. That's great. But the problem is most men don't consume any other protein besides this. You should be getting around 1.5 grams of protein per pound of your body weight every day to maximize lean growth.

2) Around 1.5 grams of carbs per pound of your body weight.

Carbs are the nutrient which confuse most people. They've often referred to as the bad guy in diets but they are absolutely vital to hypertrophy and strength gains - if you are getting them from the right sources.

Complex carbohydrates such as brown rice and oats should be top staples in your diet.

As mentioned above, carbohydrates can be tweaked to optimize performance. Begin by eating roughly one and a half grams per pound of your weight, before either increasing your intake to boost size or lowering your intake if you add unwanted fat. This allows you to individualize your diet to suit your body.


3) Healthy fats are crucial to hypertrophy.

Your fat intake is the key to your overall success. Healthy fats have been scientifically proven to increase both hypertrophy and fat burning effects. Do not skimp on vital nutrients found in fish, vitamins and cooking oils.

Try eating around half a gram of fat, most of which are healthy fats, per pound of your current overall weight.

For many, learning how to build muscle turns in to little more than a game of chance. They try every new gimmick and supplement to hit the market in the vain hope of striking it lucky. This is an approach which leads to failure on a consistent basis. Using the research backed facts above, you can begin implementing a solid hypertrophy diet and reap the rewards almost immediately.