When it comes to building muscles and adding size to your frame. Your diet is going to be the most important factor that you have to get right because simply put when your diet is optimized for muscle growth it will enable you to perform that much better in the gym and physically recover and progress that much faster but what exactly does a diet optimize for muscle growth entail well despite all the confusion and common misconceptions surrounding this topic it's actually quite simple and by no means does it require you to explicitly to eating chicken, broccoli and brown rice everyday.
But there are few factors you need to get right and primarily how many total calories, protein, carbs and fat you are consuming on a daily basis. So, let's start with that if you want to maximize muscle growth while minimizing excess fat gain the you have to ensure you in taking enough calories but at the same you don't go to overboard. In fact, research has indicated that more is not necessarily better for growth since there are limit to the amount of muscle that you can build a month this will cause the rest of your excess calories to be stored as fat therefore I'd go with recommendations of multiple researchers within the field which is to aim to slowly gain roughly two to four pounds per month depending on your training experiences.
To find out how many calories this amounts to for you, you can simply use researcher Lao Mcdonald's recommendation and multiply your body weight in pounds by 15 and then add 200 to 400 calories to this. If you are beginner aim for the higher end since you will have a greater muscle growth potential whereas intermediate lifters should aim for the lower end although this likely won't be spot on initially you can start with this and then adjust your calories based on how your weight game progresses.
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