Today, we're going to talk about nutrition for muscle growth. When we think about muscle growth
We typically think about lifting heavy at the gym
But nutrition is just as important if you are not paying attention to it you will hold back against
Training clients over the years I find common themes and the mistakes people make when it comes to eating for muscle Growth
So I figured I'd share them with you
And I suggest you get a pen and paper [because] if you are making these mistakes
You will not grow as much as you could mistake [number] one
not eating enough food for your muscles to grow you have to give your body the
Building blocks to support this growth, [I] don't care
How hard you workout at the gym if you are not eating enough calories
It is just not going to happen I know in the past. I have talked about and
Disproven the myth that weight training will stunt your growth
But I want to make it very clear for the young people watching this video and that it's actually lack of food
[while] weight training that has more of an effect on your growth, not lifting my
Recommendation is to find out what your BMR is which is the amount of calories your body needs
Just to Maintain its normal functions and then go
250 to 500 Calories above your BMR the meal plan section of Muscularstrength.com has a
BMR calculator for those of you who want to find out what it is
Now notice that I didn't say go eat everything in sight to fill your calories for the day
You have to eat above your maintenance calories
but in a controlled [way] and in the right
Ratio [of] protein carbs and fat. My calculator will give you a breakdown for those numbers as well
Remember guys you don't want to gain too much fat because that will also mess up your muscle growth
And you can check out this video here to see what gaining too much fat does to your gains
Mistake number two not eating enough fat this might be [surprising] to you
But fat is very important fats get a bad reputation
[but] they are not the bad guy if you're eating them in the right amounts
I have seen people on youtube teaching their these two almost completely cut fat from their diets and that is
Ludicrous if anything should be setting off alarm bells and your brain about the advice someone is giving you this is it
Did you know that saturated fat promotes the transport of cholesterol into your testicles, so it can be used to make testosterone
cholesterol is the main ingredient used to make testosterone and testosterone is key for
Muscle Growth if you cut fat too much from your diet. You are not only
Jeopardizing your gains in the gym
but also your manhood in the bedroom keep in mind that
Unsaturated fat or the so called good fats are very important for your overall health as well the ideal ratio is to have
13 percent of your total calories made up of good fats or unsaturated fats like olive oil and salmon for example and
7 percent of your total calories should be made up of saturated fats
Which I mostly get from coconut oil not too much not too [little] [when] it comes to fats. You just need to do it, right
mistake number three not eating quality Foods, sorry if
This is bad news [for] you
But I am not a believer in eating crap foods as much as ignorant people preach that carbs are carbs
No matter where they come from cake or oatmeal
Vitamins and minerals are critical for tons of processes that affect muscle Growth
They affect things like nutrient absorption and Hormone level regulation
Including one of the most critical for gains which is testosterone
And you are not going to be able to find fiber vitamins and minerals and crap food the other piece of information
You should know is that
Processed foods refined sugar and all those additives affect not only your testosterone levels
but totally throw off your
endocrine system as well for those of [you] who don't know the endocrine system regulates your hormone [levels] and
Balanced hormones are a key for building muscle and also losing fat
I personally don't get lean and shredded just for the summer or for specific purpose like a competition or photo shoot
Personally I like [to] be lean all year round
[I] get a lot of crap for it for not being the biggest dude in the gym
But I like to be proportional and I'd rather be aesthetic
I like to be able to step inside a pool party in Vegas
Any time of the year and look awesome and have abs and I achieve this by making good choices
The vast majority of the time not by bulking and getting fatty and then depleting myself
It's a vicious cycle that I stay away from I eat tons of chicken fish sweet potatoes [oats] meal eggs
broccoli all the good stuff guys
There's no mystery or Magic formula it is down to good old nutritious food now
I'm not saying live like a slave and never eat what you like because I don't do that [myself]
Nobody can live a life of misery if you want to look good all the time
Pick good food most of the time and let yourself have a treat here, or there it is all about
Consistency two slices of apple [pie] in a week will not destroy your physique
But two slices every day will mistake number four not eating enough carbs, not carbs
if you even heard the difference
People in general are afraid of carbs but they are absolutely necessary unless you're at peak week prepping for contests
You should be eating your carbs daily they
Give you the energy to live so you [can] grow but carbs do more than just give you energy they also help with muscle growth
Studies have shown [that] you grow more muscle when you eat carbs and protein together
after a workout versus only eating protein the other piece of info
you should know is that some of the enzymes that help you utilize fat as a source of energy when
exercising which helps you burn fat and grow lean our derivatives of
Carbohydrates, hopefully by now you see how important carbs are and by carbs I mean good
Quality carbs not cake and cookies focus on eating complex carbs. Which are those who [are] made of big complex
Molecules that take longer for your body to break down so you don't cause insulin spikes controlling insulin is
Important so you grow lean guys examples of good carbs are sweet potatoes brown rice oatmeal
Whole Grain pasta beans if you want to learn how to calculate the amount of carbs you need you can watch this video or go
To the calculator page on the meal plan page of Muscularstrength.com mistake number five not eating enough protein
Now this one this one [is] so obvious [that] I was going to keep it out of the list
But then I'm sure [that] [a] lot of you guys would call me out on it. So I decided to include it protein
This is the holy grail of muscle growth
All you have to do is eat around 1 to 2 grams of protein per pound of your lean weight per day
And you should be good before [and] leave this one
I do want to make two points number one don't believe this old school
Tale that your body only absorbs a certain amount of protein [at] a time your body is smart, and it adapts so eat your protein
Also, you should be more concerned with the amount of protein you are eating as a whole on a daily basis not how many grams
You're having per meal if you're in contest prep
You will need a bit more structure to your meal plan but for the majority of you out there
This is not as significant as long as you are getting enough protein on a daily basis. That is what truly matters
Dividing everything systematically into seven equal meals is cool
But not a lot of people have time for that so get your daily macros in whatever
Whatever format your lifestyle allows and the [gains] will come number [two]
You should know how many grams of protein
You're eating per day. I cannot tell you guys how many people come out to me, and they're like
Why are my muscles not growing? When I ask them how much protein they're eating they say that they're eating a lot
Well my response is I don't care about a lot
I want [to] know the grams and they usually have no idea what that number is
So come on guys you need to know your stuff the final mistake
Eating too many supplements, and this one is
super important guys
Supplements are awesome, but they are meant to do what the name says
Supplement, and so many people are spending loads of money and don't even understand the function many of what they're buying
You're gonna ask yourself
Do you even need it? Is this supplementing an area that you truly need help with I see people buying
Supplements, as if they were a magic pill that will give them gains with no effort or planning
Why are you worried about creatine and protein powder if you don't even have a solid meal plan in place guys?
Supplements, do not give you the critical
micronutrients, you need such as fiber vitamins and minerals that do affect muscle growth even at team meetings with BSN the
company wants us to tell you that you should be getting the
majority of your calories from Wholesome Nutritious Foods
And then fill in the gaps with supplements, I like to compare the human body to a car
It needs more than just gas which for us would be
Macros protein carbs and fat if you want your car to perform at [its] peak it also needs good oil transmission fluid and antifreeze
This would be your vitamins minerals and fiber
Don't get me wrong guys supplements are awesome, and I take them every day
But you should be eating real food
Most of the time and use supplements to only fill in the gaps as you can see it is all about
Balance [you] need to have a well-rounded meal plan in order to grow don't neglect any of the food groups
But also make sure you're eating them in the right ratio to make your muscles
Grow as [big] as possible [and] if any of you would like more help join our community on Muscularstrength.com we have
60,000 members and can really help you out in our forums and for those of you who might be interested in some online
Coaching with me
I'll leave a link to that in the info section for you to check out keep making those natty gains nation.
I'll see you next time
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