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Build Muscle and Stay Ripped and Buff

Aug 8, 2008
I'm sure every one of us has heard that the easiest way to get bigger and build muscle is to eat everything in sight. Not to pay attention to calories and/or quality of food, just intake as much as you can and then cut all that extra fat off after you've reached a desirable weight. This is not the answer. This overloads your carb, protein, and fat consumption. And while you will notice muscle gain, you'll notice an even greater fat gain. Instead, follow these simple rules below to start your journey toward big muscles the healthy way.

Rule #1

You need to eat more than three meals a day. You should eat your first meal within a half hour of waking up. By eating only three times a day, that would lead to massive quantities of carbs, protein and fat that you body just can't use up. These extra calories turn into fat. Instead, you should be eating every two to three hours because you are only giving your body the amount of energy it needs in one sitting. Your body is using the amount of calories sufficient to fuel cell growth and not storing many in the form of fat.

Rule #2

Of course, you need to be packing on protein but an often overlooked part of the diet is vegetables. At every meal throughout the day you should be consuming vegetables. Vegetables are high in antioxidants and help heal the damage done to the cells through heavy lifting. Also, proteins create high levels of acid in the blood so it is important to balance the pH with fruits and vegetables. Try to eat 1-2 cups of vegetables per meal.

Rule #3

You can never pay enough attention to what your body is telling you. You could read every muscle gain and bodybuilding book out there and still it needs to be tweaked to fit your personal body. Trial and error is the best way to learn what is working for you individually. If you are on a 3 or 4 thousand calorie diet and you're getting stronger but you are noticing a little more fat as well, then lower your intake 500 calories. Do this until you have reached the optimal results for what you are trying to accomplish.

Rule #4

Perseverance. You cannot start a new program and expect to see dramatic changes a month into it. I see too many new people in the gym try out a routine for a couple weeks, grow discouraged by not seeing the gains they expect, and then try the next hottest craze from the bodybuilding magazines. Any program you start needs to be given a minimum of 12 weeks to see if it is going to work for you.

An easy guide to live by if you are an average male around 200 pounds is to consume 40-60 grams of protein per meal, 60-80 grams of carbs per meal, and 20-30 grams of fat per meal. Stick to this while eating 6 meals per day and giving a full effort while lifting and you will be adding lean muscle mass in no time.
About the Author
Tim Bassett is the creator of www.iwannalivehealthy.com He and his team are dedicated to providing quality health and fitness programs to everyone who desires to make a change in their lifestyle. Whether you want to lose weight, build muscle, tone, or start a diet that actually works, they have a program that will work for you.
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