How to Build Muscle and Eat Right

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By pbfanatic321
User-Submitted Article

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(7 Ratings)

Mr. Olympain Arnold

This article will tell you how to build lean muscle, have the right diet, and burn pounds fast while gaining muscle!

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Gym either at home or a pass.
High protein foods, high fiber foods, and high complex carb foods.

Step 1

Squatting with correct form.

When building muscle, you want to do the most repetitions possible in a set. You want to do as much weight as possible, and try to get at least 10 repetitions every set. The most important thing is form! Do not think you are cool when lifting a lot of weight but not doing correct form because in the end you will not gain muscle and you will end up with a pulled muscle or some other injury! Also, try to workout muscles that go together like Chest and Biceps, Triceps and Shoulders, Legs one separate day, and back one separate day. So that would be 4 days a week. If you want you can do 7 days a week, but 4 should be the minimum.
Step 2

Eating the correct foods and getting enough protein a day is the most important thing to building muscle. If you are getting 50 grams of protein a day with very little carbs and fiber, say bye-bye to muscles. For every pound of body weight, you should get at least 1.5-2 grams of protein a day. It may seem like a lot but if you eat enough it actually is not much. You should be eating 5-6 small meals through out the day.

For example:
1)In the morning have a bowl or cereal with high protein and fiber, maybe some eggs etc..
2)10:30 AM comes around have another meal, maybe a peanut butter sandwich on whole wheat toast.
3)Lunch time get some chicken, a granola bar, banana etc..
4)Pre-workout OR dinner, depends what time you workout. This is usually my dinner because I workout right after class so I don't have time for pre-workout meal or my stomach will hurt. But pre-workout you can have another peanut butter sandwich on wheat maybe only 1 slice. If it is dinner just eat a lot of what you are having that night, try and get around 800 carbs.
5)Before bed have cottage cheese and a cup of skim milk. Cottage cheese has a lot of protein and the protein in cottage cheese takes a long time to digest so it is perfect for overnight so you are always digesting protein.
Step 3

100% Gold Whey

Supplements are not needed, but if you would like to buy a protein supple like whey that is fine. Most supplements are not good for you if you are under the age of 18, especially Nitric Oxide products, creatine, and basically anything that is not protein.

A good protein supple, like 100% Gold Whey, will help you get the extra amount of protein you need throughout the day.

You may want to edit your diet, but mine was just an example. I would sometimes supplement a shake instead of something in my diet because sometimes it is a lot of food to eat in a day.

But yeah the main thing to gaining muscle is eating right, and 5-6 smaller meals a day is great for always keeping your metabolism running!