So you want to build some serious mass – you know, get yolked. After all, you wouldn’t be on this site if you “just wanted to tone up”. If you want to get massive going to the gym and lifting heavy is only half the battle.
If you truly want to succeed you need to pay close attention to what you are eating. If you don’t feed yourself the proper nutrients you can forget about making much progress – in fact, it’s possible to lose muscle if your diet isn’t on point.
Most people know that they need to eat protein in order to build muscle. They just don’t know why exactly that’s the case. Your muscles are actually 25% protein, with the balance being made up of water and glycogen.
So while people do know that protein is important, they aren’t exactly sure how much. People recommend anywhere from 60 grams a day all the way up to 300 grams per day – it’s really all over the place!
While consuming a ton of protein might seem like the fastest route to building mass, it’s not always the most effective.
How Much Protein to Take
Many health organization recommend something like 0.3g per pound of bodyweight. So for a 200lb male that means 65 grams. We can assure you that this is definitely not going to be enough. Now, if you talk to bodybuilders most will recommend 1 gram per pound of bodyweight. For some that might seem like a ton of protein while others go way above this level daily.
There is research out there that shows you can make solid gains on anything from 0.6g per pound to 1.2g per pound. It really depends on your genetic profile, how much experience you have, where the reset of your calories are coming from and what your goals are. If you are severely overweight and looking to get lean will want to eat more protein and less carbs.
However, if you are looking to bulk up you will want to shift more of those calories to carbs to make sure you get the building blocks you need to grow.
Obviously consuming a calorie surplus is the most important thing here, but once that has been accomplished try focusing on your nutrient balance.
The Supplement Nerd did a great job answering this question.
Best Sources of Protein
A lot of guys seem to think that all sources of protein are equal – but that couldn’t be further from the truth. If you think the protein in that pop tart is helping you build mass, think again. You want to aim for animal proteins as there are complete proteins – they contain all the amino acids you need.
- and whey protein isolate
are all solid sources of protein and should make up the majority of your diet.
While plant-based proteins can certainly be worked in, you shouldn’t be relying on them if you want to build solid mass (sorry vegan bros).
Protein – The All-Important Nutrient
Do you think that protein is just for building mass? In fact, it’s not – protein is equally important for losing fat. This is because it boosts your metabolism and increases testosterone levels.
Don’t make the mistake of overlooking this crucial macronutrient and whatever you do don’t listen to all the haters saying you are eating too much meat!
How To Let Your Muscles Absorb Every Gram Of Protein Better
Whether you are looking to build mass or lose fat, the most important factor in your success is going to be your testosterone levels. Have you ever wondered why some guys are naturally muscular and lean while others are fat and weak?
It has to do with their hormone profiles or more specifically – the bigger guy has higher testosterone levels.
Look, it sucks that some guys have it easier than others when it comes to lifting but at least there is something you can do about it!
There are a number of ways you can improve your t-levels. Resistance training, eating a clean diet and getting plenty of sleep are hopefully areas you are already working on.
However, one of the most overlooked ways to boost testosterone levels is to take a testosterone booster. – You can see our top 3 testosterone boosters that build muscle here.
These products use ingredients that are scientifically proven to boost t-production.
As a result, you will make more gains, store less fat and best of all your progress will be sustainable and free of any nasty side-effects!
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