How To Build Up Muscle

Muscle Building?

i want to build muscle and my diet if against me and am not sure what to eat for building muscle so can you suggest me a diet and how long do it do it for to see some results so far i have tried protein drinks which help in a small way but i think my main let down is my diet because i don't know what to eat

Here’s a sample of my diet plan you can follow too which should give you enough energy, nutrition and protein to properly recover and build more Muscle Mass fast. In these plans, I have included the kind of supplements I am taking too for your reference.

Meal #1 (8 AM)

* 1-2 cups of cornflakes or cereals mixed with low fat milk
* 1 banana or any fruit
* 1 cup of egg beaters

Supplements:

- Multiple Vitamin/Mineral

- 1 tsp of Glutamine

Meal #2 (1030 AM)

Low Sugar Weight Gainer such as mixed with 14 ounces of low fat milk

-or-

Meal Replacement Powder with complex carbohydrates such as Lean Mass Complex mixed with 1 Tablespoon of Flaxseed Oil or Natural Peanut Butter.

1 Piece of Fruit

Meal #3 (13 Noon)

* 1-2 cup of brown rice, or medium sized baked potato, or yam
* 2 cups of green beans, broccoli or any other desired vegetable
* 5-7ounces of chicken, turkey, or lean fish

Meal #4 (3 PM)

Same as Meal 2

Meal #5 (5:30 PM)

* 1-1/2 cup of brown rice, or basmati rice, or potatoes
* 2 cups of green beans, broccoli or any other desired vegetable
* 6-8 ounces of chicken, turkey, or lean fish

Pre-Workout Boosting Supplements (6:30 PM)

* 1 tsp of Creatine
* 1 tablet of 200 mg Caffeine (optional)

Weight Train (7 PM-8 PM)

Post Workout Supplements (8 PM)

(Have as soon as done w/ workout)

· 1 scoop of whey protein

· 1 tsp Creatine

· 1 tsp Glutamine

· 2 grams of Vitamin C

Meal #6 (8:30 PM)

* 1 piece of fruits and oat biscuits
* 2 scoops of whey isolate

Meal #7 (10:30 PM)

2 scoops of whey protein or preferred slow released protein mixed with 3 scoops of complex carbohydrate powder which can easily make into a shake in order for our body to absorb readily.

Supplements:

· 1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding)

· 1 tsp of Glutamine

· ZMA

On non-workout days, replace the post workout meal for a solid meal consisting of chicken, 1 cup of brown rice and brocolli or any other lean protein source, complex carb source and green vegetables.

For Meal 7, eliminate the use of the carb component and just replace with a piece of fruit.

Hope this sample diet for Gaining Muscle mass of mine would provided you with a good reference of how you should plan your daily diet during your quest for building up muscle mass.

For other simple and effective Muscle Building Techniques, feel free to visit my muscle building blog here:

http://www.effective-fat-burn.com/howtobuildupmuscle/

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2. Muscle Building Meals
3. Muscle Building Protein Shakes
4. Foods To Build Muscle
5. Muscle Gainer