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3 Perfect Nutrient Plans for your Muscle Building

Posted by on Sep 2, 2016

The importance of staying healthy and fit is constantly reiterated by many health experts all across the world. On the path of being physically fit, the main pre-requisites reiterated are always diet and exercise. Many people often have the notion that when you constantly exercise, then you are already fit and healthy. That, in fact, is wrong.


Health enthusiasts and doctors alike make it a point to say to their patients and clients that having a balanced diet is equally as important as exercise. In fact, it is proven that 80% of body building is done in the kitchen. That implies a lot about how your diet actually impacts the end result of any health regimen.

Everyone’s bodies are different, and often individuals require a different amount and type of nutrients. This depends on age, gender, illness and the rate at which your body works. This trend is similar if you want to develop a certain body part such as arms, legs and chest, as every person has a different preference on which body part to build.

For those whose goal is to buff up, keep your eyes on the prize and learn more about nutrition in developing those bods. Eat right and feel right. Here are three nutritional plans for your muscle building needs.

ARMED with the right diet: Biceps and Triceps

Anyone who knows the basics of anatomy would tell you that there are many other muscles in your arm besides the biceps and the triceps. Your gym trainer would tell you that improving those parts will likely lead to strengthening the others. Your trainer is right. By doing arm muscle exercises you are able to improve the muscles specific to that area. This includes using dumbbells, push ups, chair dips and many other exercises. What is equally important is the perfect diet that comes with it.


In order to get bigger arms, you must eat foods that promote muscle growth. If you do not eat a good muscle building diet, you are limiting the results you can get from training, according to Muscle and Strength, an authority in bodybuilding. Focusing on adding more protein, complex carbohydrates and calories to your diet can help you meet your size goals.

Protein is important in nutrition mainly due to its benefits in aiding recovery of the muscles after exercise. This ultimately means that when you intake foods high in protein, you are healing your muscles for you to work them out during the next session. It is advised to eat protein in every meal and to aim for at least 30 grams of protein per meal with a basic diet plan. The Academy of Nutrition and Dietetics states that eating at least 1.4 to 1.8 grams of protein found in meats, fish, dairy products, eggs and beans daily per pound of body weight can definitely help in the process of building your arms.


The best way to get your daily dose of protein is by eating organic beef. It contains lots of CLA (conjugated linoleic acid) which is basically healthy fat that helps you burn unhealthy fat. Aside from that, many studies show how CLA also helps you gain muscle mass. According to a study on a group of men who took only 5g of CLA per day gained more muscle over 7 weeks than men who did not take CLA.

Similarly, wheat germ is a viable option for adding that much needed protein to your diet. It is high in octacosanol, and if you eat wheat germ about 30-to-60 minutes before your muscle building workout, the octacosanol in wheat germ helps to increase your muscle strength and endurance during your workout. This high-carb food source also has lots of protein in it.

On another note, preferring brown rice over white rice can have huge benefits in arm muscle building. It is high in GABA (gamma-aminobutyric acid) and GABA can increase your growth hormone levels by up to 400%.

Eating Healthy, CHEST out: Pectorals

The most popular exercises to add strength to the pectorals (the muscle in the chest) include bench press, dumbbell press, dumbbell flys, cable crossover, and the push-up. In fact, there are a huge variety of chest exercises you can do to make your chest lean, cut and stand out. However, what comes before a solid cut chest is a solid cut diet.

If you want a bigger and stronger chest, you need to eat more. Most active men need 15-to-17 calories per pound of body weight for maintenance. To build one pound of muscle mass per week, you would want to add 3,500 total calories into your weekly diet. The simplest thing to do is just take note of the food you eat in a calorie counter.

If you want to go about packing on those calories in a greener way, then you may want to check out the best green superfood drinks here. This intelligent mix of vegetables, fruits and herbs provides protein, antioxidants and enzymes to help boost muscle growth.

Salmon can also build chest muscle because it is calorie-dense, with 233 calories in a 4-ounce fillet. This is beneficial because you need to eat a surplus of calories to gain muscle mass. Additionally, salmon is high in protein, the nutrient your body uses for muscle repair and growth, with 25 grams per 4-ounce serving. Furthermore, salmon is high in fat, with 14 grams — less than 3 grams of which is saturated fat.


Another beneficial food choice for bulking up your upper chest is eggs. Like salmon, eggs are rich in both protein and fat. A large egg contains 72 calories, with 4.8 grams of fat and 6.3 grams of protein. Additionally, eggs are a good source of vitamin D. In “Effect of Vitamin D Supplementation on Testosterone Levels in Men,” it is indicated that higher intake of vitamin D promotes an increase in testosterone levels, which eventually promotes muscle growth.

Eating, Kicking, Living: Quadriceps and Hamstrings

Leg muscles are arguably one of the hardest muscle groups to build since it is, obviously, your primary mode for mobility. You tend to lose muscle mass and instead have the muscle that is there become stronger and more lean. Plus, aesthetically speaking, most bodybuilders put off working on them as they are usually hidden, and they lack the same visual impact as other muscle groups. In spite of these factors, they still come with their own set of challenges just like every other muscle group.

And yes, diet still plays a huge in toning those quads.

According to the National Strength and Conditioning Association, protein is essential and should be supplied in every meal (around 1.5 to 2.0g/kg of body weight is ideal). Carbohydrates should remain the predominant macronutrient; complex carbs are preferred over simple carbs but both are needed. Fat should be used in moderation, totaling about 30 percent of your overall diet. Monounsaturated and polyunsaturated fats should make up most of the fat allotment. In order for the body to build muscle, athletes also must exceed their caloric requirements by about 10 percent.


Lean white chicken breast adds protein without the fat of dark meat. Adding salad greens and mixed colored vegetables provide antioxidants to help the body recover from training sessions. Similarly, olive oil and avocado provide heart-healthy fats when portioned appropriately. Putting them all together can make a delightful meal that gives you the proper nutrients you need for building your leg muscles.

Another essential food to eat is bran cereals with skim milk. Bran provides complex carbohydrates to give you energy for mobility. Bran cereals are fiber-rich foods. It contains around 5 grams of fiber in one serving, which is about 20% of the daily fiber requirement of a 2,000 calorie diet. Fiber is necessary in your bodybuilding diet as it helps in your bowel movements as well. The skim milk provides protein and can be supplemented with the addition of protein powder.

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