top 5 muscle building tips

How To Get Big Fast Muscle Building Diet Tips!

We all go to the gym and workout for different reasons. Many of us, especially men, workout in order to grow bigger muscles. We’ve been told that building muscle is a slow process and we need to dedicate a lot of time to achieve it. That may be true but we can do things to help accelerate it and get the biggest bang for our buck!

A lot goes into building muscle, we have to dedicate a lot of time in the gym and have a well designed routine as well. Speaking of which, if you need a solid workout routine check this one out. Besides working out, you also need a great lean muscle building diet in order to help your body make the most of your workout.

Top 5 Muscle Building Diet Tips


Tip 1: Protein for Muscle Building

You’ve probably heard it before but in order to see the best muscle growth, you will need to make sure you get adequate protein. This means that you should get between 0.8g and 1.5g of protein per pound of body weight. So for a 160lb male, you would want around 160g of protein per day. Be sure you include chicken breast, fish like salmon, peanut butter and other high protein foods in your muscle building diet. This may seem like a lot of protein and it is! If you want to see muscle gains then you need to put in the work in the kitchen as well.

Remember, if you can’t get all of your protein through food, you can also try protein powders as well. Just be sure to get a quality powder that tastes good and mixes well. I would suggest Optimum Nutrition Gold Standard Whey Protein or MTS Nutrition Whey. They have a lot of flavor options and they taste great. You can also mix protein powder into fruit smoothies, shakes and oatmeal to mix it up. Try to limit yourself to 2 scoops at the max per day.

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Tip 2: Carbs for Muscle Fuel and Growth

muscle building diet plan

We all love carbs right? Not those sugary garbage carbs though, we need the lean muscle building diet plan carbs like rice, oats, sweet potatoes and other muscle building vegetables. When building and gaining muscle shoot for 35-60% of your calories to be from high quality carb sources. You should be gaining around 1-2lbs per week. If you notice you’re gaining too quickly then lower the carb amount and check that the sources are quality and not junk food.

Tip 3: Eat More Calories

This one is a no brainer. Unless you’re a complete newbie and you have excess body fat, you probably won’t gain much muscle unless you eat more than your body burns in a day. So get familiar with the number of calories you need on a daily basis, then add about 200 more calories per day to that to start. You can adjust as you go. Check out this calculator to help you find the starting amount of calories.

Tip 4: Healthy Fats

Let’s not forget to include healthy fats in our diet. Why do we want fat in our muscle building diet? Because fats help your body optimize hormones like testosterone. Testosterone is the most important hormone for muscle gain. Be sure to include nuts like almonds and other healthy fat sources. Some other ideas are avocados, fish like salmon, greek yogurt and olive oil.

Tip 5: Meal Timing for Muscle Growth

I’m not going to tell you that you need to eat 6 or 7 meals for muscle growth. However, I would suggest that you time a quality protein and carb meal about 1-2 hours prior to your workout and after. We want to have fuel for our muscles in our body to help our workout. Having a good amount of fuel in your body will help you work out harder and longer. Having a good meal within a couple of hours after your workout is great too. This will feed your muscles that are now trying to repair and come back bigger and stronger.

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Bottom Line On Muscle Building Diet Tips

muscle building diet proteinIf you’re wanting to put on some lean muscle, you need to eat the right amount of protein and get a good amount of carbs. Can you build muscle on lower carbs? You can but in order to be optimal, you will need to eat a generous amount of carbs. Make sure the carbs are coming from good sources, it’s easy to add up the carbs when you’re eating junk food. Stick to a mostly clean diet, a little snack isn’t going to hurt but make sure you don’t go overboard.

Also, as I stated before make sure that you’re eating enough food. You don’t want to end up in a calorie deficit unless you’re pretty overweight. When you’re already overweight you have a little more freedom to eat less while still building muscle. This is mostly true for beginners but can also be true in a few other cases. Take advantage of the calculators available online to ensure you’re within the right calorie range to gain weight. In most cases when following a muscle building diet you will need to gain weight in order to gain muscle.

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About

Hi, I’m Adam!

I started my fitness journey in 2015 and haven’t looked back. I was about 30 pounds overweight, fat, lazy and not motivated. Via a series of unfortunate life events and feeling like I was lacking structure in my life, I decided to join my local gym. I dove head first into researching workouts, what worked and what didn’t along with supplements and anything else fitness related. I’ve never felt better!

Along my journey I also found out that I have low testosterone, that of an 80 year old man. 

With all of the fitness and and TRT research I’ve done, I figured it would be a great idea to start a blog and share that knowledge. Don’t hesistate to leave feedback or reach out with any question you may have via my Contact Me page.