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There are two main thoughts when it comes to gaining muscle.
Eat Your Way To Mass
The first group believes that you simply have to eat your way to muscle mass. If you want to put on more muscle, you’re going to need to just eat more. These people feel that your diet determines how much muscle you can gain. These people don’t believe it’s the set and rep scheme that you are using, but the food you are eating.
Train Your Way To Mass
The other group of people believes that you simply just train your way to mass gains and muscle gains. They believe that training is the most important thing and they don’t focus as much on nutrition.
So what’s the deal with muscle gains and proper eating for these gains?
It’s a combination that really depends on the person aka you, the trainee. If you are a skinny guy and are new to exercising then you will need to eat more calories than someone who is a beginner and is already chubbier. If you are an experienced lifter and are chubby you will require less calories than a beginner because your potential for muscle gains is less than that of a beginners.
What If I Suck At Following Diets?
It’s all good man, everyone sucks at following diets. We simply are not meant to follow diets 100% of the time because they flat out don’t work.
All I want you to do right now is to commit to something simple. The simple thing that I want you to commit to is to eat a well balanced meal with whole foods whenever possible. Try to have some vegetables on your plate with your carbs, fats and some protein source.
But what if I want nachos, wings and beer?!
You know what?
I love nachos, wings and beer. They’re awesome aren’t they? I do go for them from time to time and I’m not telling you to that you can’t eat this from time to time.
You don’t need to become a meat head protein obsessed dude either if you want to gain muscle. You’re going to need to find the correct amount of calories each day to gain this muscle.
You want to aim for 200-400 calories per day over maintenance, but this depends on how experienced you are and the age of you. There are so many combinations for gaining muscle that you shouldn’t let it all overwhelm you.
Here’s a rough estimate for daily calorie intake….
Goal Weight in Pounds X (hours working out per week + 9.5) = Calories
To figure this out, let’s use a simple example. We’re going to say you are 175 pounds and work out 6 hours each week. Your goal is to put on 10 pounds of muscle and get to 185 pounds.
185 pounds X ( 6 + 9.5) = 2,867.5 calories. This will be your target calorie goal that’s used as a starting point.
If your body fat goes up too much, you’ll need to lay off the calories a little bit in order to keep your body fat % down.
This isn’t going to be perfect for everyone so if you feel that you’re getting chubby you need to back off 400-500 calories. Simply eat a little bit less than you normally would to drop these calories.
Aim for balanced meals about 75% of the time.
If you eat balanced meals 75% of the time and are within your calorie range you will make progress. Your body is smarter than you think and will put on muscle by training properly. Your diet is an important factor but you don’t need to be completely obsessed with being perfect. Just put in the time for workouts and get an adequate amount of calories and protein and you’ll reach your goals.
If you want to learn more about properly eating for muscle gains and getting the lean Hollywood look that Chris Evans has, check out the video below.
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