It’s time to look good. To do that, you’re going to have to learn how to build muscle.
There are several ways to building muscle.
- The body beast program is a great beachbody program to building muscle and getting ripped (costs money)
- Use the To Be Alpha muscle building plan (free)
Common Mistake Men Make
Too many people think they can build muscle mass by eating a much of carbohydrates (rice, bread, potatos…)
What You Must Do
In order to build muscle mass, you need to focus on increasing your caloric intake to a higher level than you need to just maintain your current weight. This means eating more than you normally eat.
But you just said don’t eat so many carbs!
The easiest way to increase your caloric intake is through carbs. Its true this helps you put on weight but most a lot of that weight is going to be water and body fat. Water and body fat is not muscle.
The Problem with Carbs
Carbs increase your insulin which make it easy for your body to store the extra calories you get from carbs as fat.
Carbs also carry a lot of water, so you might end up looking bigger but soft. With a bunch of carbs you might get bigger (and heavier) but it won’t be the result of more muscle.
Here’s What You Should Do Instead
Without getting into all the small details about calorie counting and macronutrients, in order to build more muscle you should increase the calories you’re eating but keep the carbohydrates at a moderate level.
- Eat more healthy fats – flaxseed oil, fatty fish, nuts, peanut butter, olive oil, avocados, peanut butter
Healthy fats help promote muscle growth and fat loss. Just what you want. They also help prevent muscle breakdown and inflammation.
- Eat higher levels of protein – 1 gram for every pound of body weight (not necessary to go any higher when you’re building muscle)
- Keep carbs at a moderate level
The Carb/Protein/Fat Ratio
Now that you know you shouldn’t just load up on a bunch of carbs – this is why you see a bunch of guys with fat arms and think they are buff but have no definition – it’s time to talk how much you should be eating.
That is the ratio of carbs to proteins to fats you should be eating if you’re looking to build muscle.
Calculate Your Caloric Intake
This calculation is for building muscle mass. It is not for getting ripped. If you want to get ripped follow the caloric intake calcuation through this link.
There are some complex calcuations you can make for how many calories you should be eating. But we’ll simplify it here –
Figure out if your metabolism is fast, moderate, or slow (guestimating is ok here…just be honest with yourself).
- Take your Body Weight
- Multiply it by 20 for Fast, 15 for moderate, 12 for slow
- Body Weight * Metabolism = NUMBER OF CALORIES PER DAY
You should recalculate this every couple of weeks as you gain weight to make sure you’re still eating enough.
Simple Meal Plan to Build Muscle
Foods you should eat.
As we said, the ratio of carbs to protein to fats is 50 / 30 / 20 for building muscle (not for getting lean)
Good Carbohydrates should be slow burning complex carbs such as:
- Sweet potatos
- Red potatos
- Brown rice
- Egg whites
- Lean steak
- Chicken or turkey breast
- Protein shakes
- Fish oils
- Peanut butter
- Anything that naturally occurs in meals
If you need to know how many calories are in each food, get the nutrition guide below for Body Beast – it breaks everything down
When To Eat
Break your meals into 5 or 6 smaller meals spaced evenly throughout the day
What you eat is only a part of how to build muscle. You also have to break down your muscle and let it repair itself. Because of that, you need to also work out. Follow the 12 week build muscle and get lean To Be Alpha program if you don’t have your own work out program.
- Supplements To Gain Weight (almost mandatory)
- To Be Alpha Muscle Building Program