One of the main obstacles for fast gaining muscle mass is proper calorie - protein intake balance. I often see so many people write different things about the protein consumption importance for mass building but often I read complete misguiding and even dangerous claims. Yes, some of things about diet are dangerous because they are not complete.
To make it short I give you example of Bob Hanks, 28 year weight lifter. His weight is 167 pounds and he regularly takes 330 grams of protein a day. But he still has a little problem gaining mass and strength. He asked me to advice him regarding how many calories, carbs and fat one should take and if he should raise protein daily intake to even higher than 330 grams.
I bet you can relate to his situation which is not an unusual one. At least I get similar kind of questions very often. For many people to build lean muscle seem to be difficult. Since for precise calculation we need to know exact height, age, or current calorie consumption for the purpose of describing the basic procedure I will be free to make a few guesses.
The height and age does not have lot of influence but it does help to know these things when creating the effective plan for mass building diet. Most of weight lifters which do have this problem do lack in usually 2 things. On the first place one should really go heavy and work hard in the gym. Without creating maximum overload your muscles do not receive impulse to grow. Best and only honest advice I can give you is that you immediately start using advanced training method.
One of great tools I use is metabolic growth calculator which you will receive as a member. It is great time saver but steel you should know basics of proper nutrition in order to make sure you are consuming enough calories to facilitate your muscles to grow. I do recommend 20 - 22 calories per pound of bodyweight. So if you weigh 167lbs you will need to get (167 x 22 in winter or x 20 calories in summer period). So in winter it will make 3674 calories each day.
Now remember, as you do gain more muscle mass you need to increase your caloric intake. Let's say after 2 weeks you weigh 170. Since it is winter you caloric intake must be 3740 calories. 170 x 20 = 3740. I hope you are already convinced about protein importance for muscle mass building. If you are not here is what I can say - in order to put on lean muscle and add strength you need lots of high quality protein. Not expensive supplements no. I said high quality protein in your diet. One greater bonus you can receive is called "Empowered Nutrition, 84 day healthy meal plans" what is in fact real secret weapon for boosting your muscle growth. So with it you will be completely prepared and you will advance fast.
Most important is to take care that half of your caloric intake comes from protein. Than 40% you should take from the complex carbohydrates and only about 10% of your daily calorie will come from fat. So, here you have simple but powerful and proven formula for calculating your proper muscle mass building diet. You must learn the trick of keeping it this low. It is not hard if you have some help.
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