8 NUTRITION LAWS FOR MAXIMIZING MUSCLE GROWTH

When it comes to building muscle, what you do in the gym matters…

Which is why I already gave you the ins and outs of how to make the most of the time you spend in the gym.

But building muscle isn’t only about blood, sweat and iron…

Or about the effort you put out in the gym…

Maximizing muscle growth is also about what you put into your body.

What you eat is just as important as how you train.

So check out these 8 nutrition laws for maximizing muscle growth to take your gains to a new level.

1. Eat Enough

The first key to maximizing muscle growth is pretty simple…

You need to eat enough.

But you’re probably thinking, “What’s enough?”

After all, I’m talking to a whole lot of men at once right now…

“Enough” is the same for every man reading this…

It’s simply consuming more calories than you expend in a given day.

I recommend eating 500 calories above your maintenance weight each day.

I go into more detail on what your caloric intake should look like in my free Bulk Up Fast book.

2. Get Enough Protein

If you’ve been around a gym for any amount of time, you know that protein is important to maximizing muscle growth.

When you consume protein, your body breaks it down into amino acids, which contribute to building new muscle…

And if you don’t get enough amino acids, you’ll just be spinning your wheels in the gym.

Now, you don’t need to load up on 250 grams of protein a day.

I recommend 0.8-1 grams of protein per bodyweight to ensure that you get enough protein without sacrificing your testosterone levels (also crucial for building muscle).

3. Get Fat

Most guys who stay skinny do so because they’re afraid to get fat…

And by get fat, I mean, eat enough fat in their diet.

Fat is the most energy dense macronutrient of the three (protein, carbohydrate and fat), and is crucial to your testosterone production which like I mentioned above, is essential for building muscle.

I recommend getting between 0.4-0.7 grams of fat per pound of bodyweight.

Get your fats from eggs, meat, oil and fish…

If you’re in a bind even a glass of organic whole milk will do.

4. Fuel Your Body

Even though it seems like every fitness “expert” enjoys demonizing carbs these days, the truth is that you need to carb up to fuel up.

Carbohydrates are essential for providing your body with the energy it needs for maximizing muscle growth.

Carbohydrates increase insulin production, which is necessary for protein synthesis…

Carbs are also converted into glucose, which is then stored in your muscles as glycogen…

Two necessary elements of putting on slabs of muscle mass…

Again I go into more detail on why you need carbs and what carbs you should eat in my free book, which you can grab here.

5. Vitamins And Minerals

Vitamins and minerals may seem like small potatoes when it comes to putting on muscle, but in reality micronutrients are the lifeblood of your muscle gains…

With the help of a wide variety of vitamins and minerals, your body performs millions of physiological processes that keep you alive and healthy – including maximizing muscle growth.

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But I’m sure you’re probably wondering, “How am I supposed to keep track of all the vitamins and minerals I need to see the best results from my workouts?”

Well, I’ve done a lot of the hard work for you there.

The task of keeping tabs on your vitamin and mineral intake doesn’t have to be a daunting one…

Here’s what you can do…

If you’re shooting for 2,000 calories of a daily caloric intake, have 2 servings of fruits/vegetables…

For 3,000 calories a day, eat 3 servings of fruits/vegetables…

And so on.

6. Protein Timing

When you’re trying to optimize muscle growth, the time you eat protein is almost as important as eating protein in general…

Studies have shown that consuming 20 grams of protein, four times per day, with three hours in between meals produced the greatest elevations in protein synthesis.

And guys, 20 grams of protein, four times a day isn’t difficult to do.

It’s pretty cut n’ dry.

If you need some meal plan suggestions, I’ve got plenty for you here.

7. Supplements

Supplements aren’t essential for maximizing muscle growth

But they can be beneficial.

The supplement concept is simple: Dietary supplements are basically substances produced with the objective of providing your body with nutrients that it’s not getting through your diet.

Here are a few I recommend:

  • Whey Protein (to make sure you get adequate amounts of protein, daily)
  • Vitamin D (Keeps your immune system in shape)
  • Creatine Monohydrate (boosts performance in the gym)

You can read about these supplements and many more in detail in MY free book, Bulk Up Fast.

8. Consistency

Guys, success requires consistency…

If you truly want to maximize muscle growth, consistently following these 8 nutrition laws is crucial.

And it’s the only way you’ll notice measurable progress.

This list is the tip of the iceberg for your muscle gains…

But I’ve got the rest of the iceberg for you in my free book Bulk Up Fast.

I made this book free simply because my mission is to help 100,000 skinny guys transform their body and their life.

Grab a copy for yourself here so that I can help you along your journey.


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