Build Mass Fast With The Right Bodybuilding Diet
If you want to build quality mass in the fastest amount of time, a bodybuilding diet is one of the best ways to go.
A bodybuilding diet is generally made up of food sources that are high in macronutrients, vitamins and minerals.
Food is also prepared using the healthiest methods that preserve the nutrients without adding unhealthy fats and excess calories.
Before anything else, let us differentiate between “mass” and “weight”. People often associate “mass building” with “weight gain”.
This is not necessarily true. “Mass” refers to the amount of matter an object has while “weight” measures the force of gravity that acts upon mass.
As an example, when Chris Hemsworth prepares for his role as the thunder god “Thor”, he packs on plenty of muscle mass.
Hemsworth normally weighs 91 kilos but bulks up to 107.5 kilos as “Thor”.
On the other hand, “Moneyball” actor Jonah Hill reportedly weighs in excess of 137.5 kilos.
Hemsworth looks bigger because he carries more muscle mass than Hill but weighs much less.
Hemsworth reportedly eats a total of 6,000 calories every day to fuel his intense workouts.
He followed a basic bodybuilding diet consisting of several, well- spaced meals of mostly protein from red meat and supplemental powder.
For Jonah Hill, weight gain has been a constant problem. He admits to a life of indulgence and excess.
Although “Moneyball” co- star Brad Pitt did succeed in getting Hill to exercise for some time, weight gain remains a struggle.
In theory, putting on quality muscle mass seems easy. Pack on the calories from healthy choices and put in gym time.
But it reality, it takes dedication and a rock- solid commitment to adhere to a strict eating schedule plus the mindset to be consistent inside the gym.
But people differ in their ability to put on muscle mass.
The rate at which you put on muscle mass will depend on your somatotype or body type:
• Ectomorphs – Naturally lean; difficulty in putting on muscle mass
• Endomorphs– Naturally heavy- set; can put on mass but also gain body fat
• Mesomorphs– Naturally muscular; great ability to put on quality muscle mass.
Before starting a diet program, seek professional medical help from your doctor or nutritionist to get clearance and to arrive at the correct macros based on your somatotype.
But generally, following the key principles of a bodybuilding diet can help you pack on quality mass in a good amount of time.
Key Principles Of A Bodybuilding Fast Mass Diet
1. Pound away on those calories!
A calorie is a unit of energy.When you’re trying to gain lean mass, it is expected you will be lifting heavier and harder to put that extra weight to good use. The harder you train, the more energy you will need.
A good baseline measurement is to consume around 35 calories per kilo of bodyweight. For a person who weighs 82 kilos, this means consuming around 2,870 calories per day.
2. Eat 4 to 6 meals per day
When trying to lose weight, Personal Trainers commonly advice us to spread our meals throughout 6 to 8 meals per day.
The purpose of having frequent meals is to keep your body in an anabolic state while raising your metabolic rate.
It takes calories to burn calories. So the more meals you consume, the more calories is required to burn them and the higher your metabolism.
In a mass gaining diet, you have to control your metabolism by cutting down on the frequency of meals while maintaining the ideal calorie count.
3. Know your macros
Bodybuilders are meticulous in breaking down their macros to the last gram.
When trying to build mass, the ideal macronutrient ratio would be:
• Carbohydrates = 40% of total calorie count
• Protein = 30% of total calorie count
• Fats = 30% of total calorie count
Carbohydrates and protein each carry four (4) calories per gram while fat has eight (8) calories per gram.
Thus, for the 82 kilo bodybuilder in our example who is trying to build mass, his macro-nutrient breakdown based on the ratio will be as follows:
• Carbohydrates = 306 grams
• Protein = 230 grams
• Fat = 115 grams
4. Sources of macros
If you want to put on size, look good and feel healthy, you should always choose cleaner sources of macros.
• Carbohydrates: Wild rice, quinoa, sweet potato, vegetables and fruits.
• Protein: Beef, chicken, fish, pork, lamb, turkey, dairy and eggs
• Fats: Beef, dairy, salmon, olive oil, nuts, avocados and seeds.
If you’re someone with less than two years of training under your belt, don’t use supplements and focus on getting your macros only from whole foods.
Building quality mass is all about discipline. Use supplements only when you have logged in 3 to 4 years of consistent training.
The most successful muscle-builders are the ones who strictly adhere to their meal schedule.
It is absolutely important to get your required macros in at the right time.
• Breakfast – Start you day with a protein rich breakfast consisting of eggs, some lean protein source like white fish or chicken breast and slow digesting carbohydrates such as sweet potato.
• Lunch – Continue to focus on lean protein sources such as fish or chicken.
Best choices for carbohydrates that don’t cause inflammation in the body are sweet potato, quinoa and wild rice.
• Post workout – This is where you start ingesting faster digesting carbohydrates to initiate the recovery process along with lean protein. Best combination would be ripe bananas and egg whites.
• Dinner – Steak would be the best protein choice because of its high fat content.
The fat in beef is predominantly saturated which helps stimulate production of testosterone. For carbohydrates, choose sweet potatoes, wild rice or quinoa.
For some eating can be the most difficult part of following a bodybuilding diet.
There will come a point during the program that eating every two to three hours becomes a struggle.
But the diet usually becomes the differentiator between attaining and missing goals.
If you want to put on serious muscle size, you have to train to get stronger.
The fuel that will help you lift heavier or handle the volume of work to stimulate growth will come from food.
Stay focused on your goal of gaining high quality muscle mass by following a well structured meal plan built on the basic principles of bodybuilding.
It may not be the most enjoyable part of your program but the effort and sacrifice will be worth it.