Bodybuilding tips-Requirement of calories for Muscle gain

90% people fail to gain muscles in bodybuilding.Most people only concentrate on workout but forget about diet. For quality muscle gain, muscle training and diet both play a very important role.

Now lets talk about diet tips for your muscle growth.

The most important thing to gain muscle is to have lots of calories and energy, which mainly we get from three macronutrients like proteins, carbs and fats.

Proteins-is very good for muscle repair and growth. It is very important to consume proteins via food such as chicken, dal, egg whites, rice and chana, nuts, fish etc.

But if they are not covering your daily requirements, then you can use extra supplements. You can use whey concentrated protein shake as a supplement or any other protein shake.

                                        

If you gym  5-6 times a week then you require 1gm of protein per pound of your weight.

If you gym at home, and you find calculations hard, then just keep in mind. If your weight is 75kgs, then consume 75 gms of protein daily. If its 65 kgs then consume 65gms. This won't do any harm.

Like protein, carbohydrates is a very essential part of our meal. Sweet potatoes, yams, oatmeals, any green vegetables etc. fall in the category of carb foods. You require 2 gms of carbohydrates/pound of body weight per day. Example if your weight is 180 pounds. Then 180 pounds x  2gms = 360 gm are required per day.Now divide 360 gm  by say 6 small meals that you will be taking the entire day.That comes to 60gm per meal for muscle build.

Eat good fat to burn bad fat. So what are these good source of fats, that you need to bulk up your body? They are fish oil,  peanut butter, almonds, olive oil, peanuts and cashews. Walnuts & flaxseeds is another option. Do you know that as per FDA recommendation (Foods, drug Association) 20% fat should be consumed daily. But make sure that you do not consume more.

Serving example- 1 teaspoon olive oil, 2 teaspoon peanut butter, handful of each type of nuts in snacks, fish oil a teaspoon or flax seeds oil in case you are a vegetarian. 

All the above mentioned foods and supplements will help you bulk up your muscles quickly.