The truth is, training is much more important to building muscles because training excites the body to get bigger. Lifting heavy weights stresses your body. Your body responds to weight by getting stronger so that it can better cope with that strain next time.
This does not mean nutrition doesn’t matter to muscle building.
But there is not that much nutrition does except simply eating enough calories, hitting your protein needs, and drinking enough water. That is basically the need in terms of nutrition to encourage the muscle building process.
If you’re taking massive amount of steroids to compensate for lack of training, then all you have to think of is your diet plan. However, for those who train naturally, training matters more than daily diet for growing their muscle.
To control your body fat, you are going to have to consume less calories than your body needs. However, to gain overall muscle mass, you need heavy lifting at the first area to stimulate growth.
Muscle and fat are two separate issues.
If you stop lifting, you’re burning less calories. And bodybuilders usually consume more to support their workout. So it is the combination of not lifting and eating more that turns a few muscular guys into fat guys.
You will build muscle if you’re eating enough calories. If you’re on the skinny side and would like to gain a good deal of muscle mass, counting calories will help ensure that you’re eating enough to grow.
But muscle cannot turn into fat, just like sand cannot be transformed into gold.
If you stop lifting, your muscles mass will diminish over time because there’s not any training to stimulate your body to maintain it. Also your body-fat percentage will increase if you continue to eat more (since you burn less). The obvious solution when you quit lifting will be to also quit eating so much.
Prisoners can train hard — there’s not much else they do. They could train consistently unlike many men who are unfocused, busy, and at times skip workouts. Prisoners have plenty of time to work out.
They can train harder, constantly, and therefore build more muscle and get bigger.
Prison food is not as bad as people think. Prisoners often get three meals every day. Meals will need to fulfill a certain number of calories. You don’t need that much protein to build muscle, but prisoners can buy protein powder (and also additional food like oatmeal).
Prisoners are not underfed in the majority of western nations. The diet might not be optimal, but it is adequate to build muscle and make them big.
Obviously, some prisoners might have access to steroids. And not all prisoners get buffy. However they can concentrate on training day after day after day. It is that repeated training which explains why prisoners can build muscle on an average diet.
Training is king for building muscle mass.
No. Building muscle is a more difficult task to perform than losing weight.
However, it is simple to lose 1lb of fat per week by eating 500kcal/day. That is 4lb of fat per month without going go the gym. Building muscle is harder than losing fat.
Obese men can build muscle while shedding weight when they start lifting — their own bodies may use their larger fat reserves for fuel. Individuals who have lifted before, and who lost muscle mass/got fat during a rest from the gym, may also readily build muscle while losing fat.
However, skinny guys that are new to lifting will probably possess a harder moment to build muscle while shedding weight. They end up eating either too much food to lose excess weight, or inadequate food to build muscle. So they end up spinning their wheels moving back and forth between bulking and cutting.
For skinny-fat guys, it’s usually better to concentrate on a single goal. I typically recommend to build muscle very first because shedding fat is simpler. And a low body-fat is useless for those who don’t have muscles to show for it. Thus build the muscle first by lifting heavy and eating sufficient (do not eat like a pig though). Subsequently you can lose the fat after.
You will not turn bulky like Arnold.
Building muscle mass is not simple. You need to train hard, and do this consistently.
Most guys already fail at that.
Let us say you haven’t, then you may expect to gain about 0.5pounds of muscle weekly or two 24lb annually. Add 12lb the second year, 6lb the third and you still do not seem like Arnold after gaining 40lb of muscle. I don’t. I look larger than most, people notice that I lift, but I’m not bulky. I wear regular clothing and can do normal routines.
If your concern is not to look like some big 300lb Bodybuilder you have seen on movies — you’re definitely not going to look in that. It is impossible to weigh a slender, muscular 240lb as discussed above.
Guys of average height need steroids to get that bulky. Avoid steroids and you won’t get bulky.
That is 126g of protein in case you’re 70kg/154lb.
There’s no benefit to taking higher levels of protein. You won’t build more muscle by eating more protein. Professional bodybuilders using drugs can benefit from higher protein intakes. Taking more protein will only make the nutritional supplement and meat business richer.
The more muscle mass you have, the less protein you need to consume. Because the body is much more effective at preventing muscle breakdown from lifting weights. Plus there is less muscle built after your training because you are already close to your genetic potential.
If you’re a newcomer with small muscle mass, you’ll need more protein. However, you don’t want over 0.82g/lb. This is fantastic news. You can save money on pricey foods and protein shakes, purchase more cheaper carbohydrates rather, so you get your daily caloric consumption regularly.
You get 20–25g of nourishment for each 100g of chicken, beef or Fish you eat. So if you consume 300g/12oz of legumes or chicken breast a day, most men will already get near half of their protein consumption (60–75g of 135g/day for a 75kg/165lb guy).
Animal food sources are greatest.
They generally contain more Protein per serving than sources that are fermented. Also the amino acid profile is more complete.
Poultry: chicken breast, ground turkey, …
Fish: light canned tuna, mackerel, salmon,…
Eggs: whole eggs, scrambled eggs
You may eat as much protein as you want in 1 meal. It is a myth that your body can only consume 30g of protein per meal.
Consider your ancestors.
Then protein was rare. Humans had to search for food. Hunts would often fail which could lead to periods of famine. When a hunt was successful, the obvious thing was to bulk on the protein. You had no idea when the upcoming successful hunt would be.
Smoking might have been one reason that made our ancestors to stop eating as soon as they hit 30g of protein. It might have been ineffective if our body wouldn’t have been able to deal with massive amounts of protein in one meal, but just piss or poo it out.
Your genetics are still mostly the same as those of your ancestors who hunted for meat. I have no idea just how much protein your body can handle in 1 meal, but it is over 30g.
Notice by the way how 30g of protein only happens to be the amount of protein in a single serving of whey protein offered by supplement companies. That’s likely where the myth is obtained from.
No. You Have to lift weights to get bigger growth, and you have to eat to support muscle growth. Supplements are as the name suggests just that — a nutritional supplement to your training and diet plan. When getting bigger is 80% training and 20% daily diet, Then supplement could be maybe 1 percent of the diet component.