There’s just one thing in your way – your messed up diet.
You’ve heard all the old advice. Clean up your diet. Eat 5 to 6 meals a day. 30 grams of protein per meal.
This advice isn’t necessarily wrong. It’s just too much work in the beginning.
The way you transform your diet is by slowly tweaking it, until you get it right.
Luckily for you, I’ve got a couple of easy diet tweaks, that will help you turbocharge your muscle growth. No need for overnight, “nightmarish” diet overhauling.
Just the good stuff.
Increase your protein intake
Get used to eating more protein. Complete protein like meats, poultry, fish, eggs, dairy products.
As a start, you can eat more meat in the meals your mom/girlfriend/wife makes. You can even up the dose with protein shakes.
Heck, be opportunistic …
“Can’t finish that stake babe? Let me handle it.”
Try to devour as much protein as possible. These are the building blocks of your muscles.
Skip your breakfast
Contrary to what you’ve been led to believe, breakfast is not the most important meal of the day – for me it’s actually the worst meal of the day.
Skipping your breakfast will increase your body’s ability to absorb nutrients. Increased nutrient absorption is what you want for awesome muscle growth.
Breakfast skipping is actually a big part of intermittent fasting – a diet, that’s rocking the mainstream nutrition wisdom to the core.
Without going into too much detail, here are the main advantages of intermittent fasting:
- Increased insulin sensitivity.
- Increased levels of biochemicals/hormones responsible for tissue repair and muscle growth.
- Increased leptin sensitivity.
You can read more about my experience with intermittent fasting here or you can also visit Lean Gains for detailed information about this awesome diet (highly recommended).
Eat 2 – 3 big meals each day
The most effective diets are the ones, you can stick to long-term.
Eating 5 to 6 meals every day is a one way ticket to insanity. It requires ridiculous amounts of discipline and preparation to do this every day – eating basically becomes your full-time job. Not doable long term.
By eating fewer meals, you’ll spend more time living and less time cooking.
Remember to eat more proteins during your meals. By skipping breakfast, your body will be able to absorb more nutrients in one sitting. It’d be a massive mistake not to exploit this body hack.
Eat your biggest meal after your workout
During the process of intense weight training, your muscles take a heavy beating.
Immediately following the training session, your body is in “scramble mode”. It needs to get a hold of as many nutrients as possible, in order to repair your muscle cells – increased nutrient absorption.
Now is the time to eat like a king. Eat as much protein as you possibly can and liberal amounts of carbohydrates. Carbs are used replenish your glycogen reserves – rice, pasta and other high glycemic foods are fair game, if you train with high intensity.
A word of warning: don’t use this as an excuse to stuff yourself with sweets. Eat your protein first. After you eat your protein, the cravings for sweet stuff will be greatly diminished.
Take 10g of BCAAs before your workout
BCAAs (Branched Chain Amino Acids) are one of the 5 best supplements for muscle gain.
People are usually turned off by their cost. That’s because they don’t know where to buy them.
Take 10g of BCAAs before the first heavy set of your workout. Take them on an empty stomach, if possible.
BCAAs will help you fuel your grueling workouts. They will also substantially reduce DOMS after intense workouts. DOMS stands for delayed onset muscle soreness.
How about you? Do you have a cool diet tweak to share – one that will help us grow muscle? Let us know in the comments!
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