When it comes to building muscle as a natural athlete, there are alot of factors that need to be spot-on in order to start seeing results. Among the most notable factors is to ensure that your diet facilitates you being in a caloric surplus (a state where you consume more calories than you burn). Having said that, if you are not accustomed to eating larger quantities of food or are unsure on how to reach your calorie intake goal for muscle building we have you covered! In this short article we will be going over some dieting and workout tips that will enable you to easily eat at a moderate surplus required for muscle building. With that said, let’s get started!
Tip #1 – Eat a BIG Breakfast
You probably heard the saying “breakfast is the most important meal of the day”, well if you are trying to build muscle that statement’s value increases infinitely. Not only does a big breakfast provide you with the necessary energy to start the day but it also can help you tremendously with setting you up for the rest of the day in terms of total target calories. Ideally, try to get between 600-1000 calories of your total daily calories from your breakfast if you are serious about putting on muscle.
Tip #2 – Set a Reminder to Eat Every 2-3 Hours
If you struggle to put on weight chances are you don’t have the biggest appetite in the world. Having said that, setting a reminder to eat every 2-3 hours can be a huge game changer for you to keep you accountable and consistently hitting your calorie intake goals.Additionally, breaking up your meals into smaller manageable meals makes it a whole lot easier to put on weight and finish your food as opposed to eating all your daily calories in one sitting.All in all, get used to eating at fixed times every day and your body will naturally get hungry at those fixed times.
Tip #3 – Include Major Macronutrients in Each Meal
When it comes to building quality muscle, your gym performance and physical shape will only be a direct reflection of what you put into your body. Having said that, make sure to include the major macronutrients in each meal. These are carbohydrates, proteins, and fats. The most important nutrient for muscle building is protein, so make sure to take the time to get good quality protein in your meals. Some recommended options include:
- & Whey Protein for post workout exercise.
Tip #4 – Utilize a Meal Prep Service
Another great asset that can help you put on muscle if you are in a time crunch is to invest in a meal prep service. These services allow you to order your meals ahead of time and have them delivered to you with your exact preferences on meal sizes, meal contents, and macronutrient/calorie intake accommodations. A good meal prep service Toronto based business like Puffy got Buffy is a great example of a meal prep service many people would find beneficial for their muscle building goals.
Tip #5 – Consider Working with a Trainer
Sometimes it’s hard to achieve fitness goals on your own and as a result having a trainer by your side can be just what you need in order to start your fitness transformation. Having said that, if you are interested in building muscle, consider utilizing a solid strength or hypertrophy building workout program. Make sure to progressively overload so that every workout you are making the stimulus challenging enough to elicit muscle growth. Ways you can increase the difficulty of an exercise for progressive overload purposes include:
- Increasing time under tension
- Increasing weight
- Increasing the number of sets and reps
- Shortening rest periods
- Increasing range of motion
Additionally you can always work with a personal trainer for muscle building that specializes in bodybuilding.
Tip #6 – Get Enough Sleep
Last but not least when trying to bulk up make sure you get enough sleep. Recommended hours are between 7-9 hours of sleep every night. You can also utilize supplements like melatonin to help increase the overall quality of sleep to ensure that you are fully rested and fully ready to workout at your next session.
Overall if you are looking to build muscle it’s all about optimizing three major factors. These are your diet, exercise plan, and sleep schedule. If you do these things you are well on your way to building a bigger and stronger body. If you need any assistance at all with coming up with a workout program suitable for you or need further one on one assistance, we recommend you contact Adam Gould (Puffy Got Buffy) who is one of the best personal trainer Toronto fitness instructors. Having said that, let’s make 2022 our year!