If you’re working out “balls to the walls” regularly, getting plenty of rest and eating right, you should be building more muscle. If you aren’t, the first thing most people look at is their workout. But the most likely problem is your eating. You probably just aren’t getting enough quality nutrition.
The first step to figure this out is to keep a food diary. Yeah I know it’s a pain in the @$$, but if you’re serious about getting those massive guns, you just have to quit making excuses and do it. You’re in for a huge surprise if you haven’t kept a food diary before.
Get an old exercise book and just record for every meal:
- Meal time
- Food eaten
- Size of each portion
- Calories consumed
- Approximate Protein/Carb/Fat portions
Think that’s easy? Think again. But you only need to keep this up for a week. By then you should see a trend in your eating patterns.
You should be getting in 5 or 6 meals a day. Forget the old nonsense we’ve been ingrained of the “three square meals”. Our bodies aren’t designed to take such a food hit. Go for more, smaller meals.
Look at how many calories you’re consuming a day. Are you not growing fast enough (half a kilo of muscle a week is probably the absolute max you could achieve)? Add more food. Are you growing fast, but most of it is fat (some fat gain is unavoidable)? Cut down the calories from carbs/fat. If you’re still not happy with the results, change the balance to more protein, less carbs/fat.
The ideal ratio of calories from protein/carbs/fat when trying to build muscle will be around 40% protein, 50% carbs, 10% fat. But only use that as a starting point. If your body responds better to a different combination (some people are carb sensitive), then definitely go with that. After all, this muscle building gig isn’t about following a set formula, it’s about building muscle. That’s the only goal we care about here.
Now go and get huge!
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