The KISS Diet for an Effective Muscle Gain

Bodybuilding can be defined as the pursuit of lean muscle mass. The importance of a proper diet to achieve this objective can not be underestimated. In fact, many experts argue that diet can account for up to 90% of a person of success in building the body. Fortunately, there is an easy to follow meal plan that works like magic to burn fat and gain muscle.

In these days, it is important to bear in mind that involves a lifestyle of fitness. Regular, intense and goal-oriented training sessions combined with an intelligent approach to eating will promote the development of a muscular physical desire for most students. Discipline, patience, persistence and consistency are required. All these attributes are favorable and can lead to success in the goals not only physical but also personal and professional activities.

When an individual adopts bodybuilding as a lifestyle, the physical improvements can be sustained over the long term. A steady, consistent and daily approach to avoid the agony of short-term weight loss followed by a rapid regain of weight and depression and feeling of hopelessness. Training and eating like a bodybuilder works, becomes habit formation and, finally, gives a real sense of satisfaction and achievement.

We like to keep to the KISS (keep it simple, smart guy) principle when it comes to meal plans. So you will not get too technical. We’re just going to lay out for you. First, you must eat smaller meals 5-6 times a day, 2 -3 hours. This will keep your metabolism going and your muscles (stimulated by short, intense training) fed with nutrients for growth. These meals consist of protein, carbohydrates and fats.

Adequate protein intake varies by age, sex, goals and so on. In general, each meal should contain between 25-50 grams of protein. A general rule is that a healthy male trying to promote lean muscle mass should ingest 1.5 grams of protein per pound of body weight. Therefore, if your body weight is 200 pounds, a daily intake of 300 grams of protein (6 meals with 50 grams of protein each) would be necessary. The key is that the harder you train, the more protein you need.

Sources of protein are lean meats, fish, egg whites, low fat cottage cheese and whey protein. Avoid fatty meats and try to grill your meat and not fat frying. Remember to include a selection of protein in each meal.

 

When discussing carbohydrates, it is essential to distinguish between different types of carbohydrates. For this discussion we will identify 3 different types of carbohydrates: complex carbohydrates include potatoes, sweet potatoes, bread, cereals, grains, pasta and rice are simple carbohydrates, more fruits and vegetables, which include most vegetables and carbohydrates from green leaves.

Fats are also a necessity, but must come from the following sources: extra virgin olive oil, flaxseed, nuts (almonds are best) and fish oil. The diet is very simple. For each meal, choose a group of proteins, complex carbohydrates and the group the group of plant carbohydrates. A good rule of thumb is that a portion of their protein and carbohydrate should be about the size of your fist. They have a lot of fats at 2-3 meals per day and only have simple carbs first thing in the morning at breakfast and immediately after your workout. In fact, it is important to have a post workout shake with whey protein and simple carbohydrates, like a banana. Take him to the room with you and sweat while still in his body.

Now, to adjust the diet that you can do this: if you are trying to increase muscle mass and do not worry too much about fat loss, eat as above. However, if you want to accelerate the burning of fat, not eating complex carbohydrates in your last 2-3 meals a day. Lean protein (chicken or fish) and salad or thick vegetables (broccoli and asparagus are excellent choices) will do the trick.

 

Let’s take this one step further. Here is a magic formula for extreme lean muscle mass and burning fat. For three days, come hell or water, only eat complex carbs first thing in the morning (a serving of oatmeal will do), and immediately after your workout. On the fourth day, eat a ton of carbohydrates. In fact cheating on this day. Eat whatever you want, but make sure you eat sufficient protein and lots of complex carbohydrates. This is the time to eat pizza, pasta, cake, etc.

Three days out of this, a day of carbs has produced fantastic results in many bodybuilders. We like it because any cravings we defer to our "carb" day (which is not really that far in the future), and then meet at that time. The secret is to remain tight in the low-carb days. This takes planning, preparation and discipline. You can do it. Once you begin to see the results you get from this carbohydrate manipulation, you will find it much easier to maintain.

This meal plan should produce such dramatic results so quickly that your friends ask you what is "in". The real secret is daily discipline. Take one day at a time. Eat well in accordance with the principles outlined above, manipulate your cab intake and train with intensity focusing on basic, heavy movements. This is the lifestyle of bodybuilding. Participate in and change your life, long term and for the better.

 

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