Home / Mini-Guide to The Muscle Building Diet

Mini-Guide to
The Muscle Building Diet

Learning how to effectively diet for muscle and weight gain will be critical to accomplishing your mass gain goals. You simply can't put on muscle weight without supplying the body with the materials it needs through your muscle building diet.

Basic Strategy • How Many Calories?
The Macronutrients • Sample Weight Gain Diets
Pre and Post-Workout Nutrition • More Diet Articles

Basic Strategy

	Designing and Maintaining Weight Gain Diets Main Page. Summarizes the main principles of the successful weight gain/muscle building diet.
	Making The Healthy Weight Gain Diet Stick Tips on how to increase your calorie consumption, consistently follow and track your diet.
	Nutrition Resources for the Bodybuilding Diet Resources to help you plan and maintain your diet - Food databases, diet calculator and more.
	Building Muscle With Six Meals a Day Better nutrient absorption and better results by eating a muscle building diet composed of six meals a day.
	Eating to Gain Weight: Body Fat Concerns Why you need to accept a little body fat in exchange for a lot of muscle and will be better off for it.
	10 Principles For The Skinny Guy Dieting to Gain Weight Your diet needs to be on track and these 10 principles from Vince Delmonte can help you get it to where it needs to be.
	The Role of Calories Will Brink details the roles that total calories and macronutrients play in deciding how your physique turns out.

How Many Calories?

Diet To Gain Weight: How Much of What To Eat
A guide to helping you decide how much to eat and what your macronutrient ratio should be.

	Daily Calorie Intake Calculators Tom Venuto provides several ways to get to how many calories you need for a solid muscle building diet.
	Daily Caloric Need Marc David presents a different way to determine how many calories you need to gain weight.

The Macronutrients

Food to Gain Weight: Protein
About protein, why it is so critical to the muscle building diet and how much you need.

	High Protein Diets: Good or Bad? Will Brink seperates the myths from the facts related to high protein diets.
	Bodybuilding and Protein Intake A 3-part article series from Tom Venuto on optimal protein intake for bodybuilding. (Part 2, Part 3).
	How Much Protein Do I Need Marc David weighs in on the optimal amount of protein for muscle building.

For More Protein Information, also see...

The Whey Protein Page
Jeff Anderson's free video lesson - Protein, The Basics... And Beyond

Food to Gain Weight: Carbohydrates
Carb's are your body's main energy source and important to muscle growth. How many you need and when you need them.

	The Glycemic Index, Insulin and Bodybuilding How insulin affects nutrient absorption and how to use the Glycemic Index to achieve your bodybuilding goals.
	The Right Bodybuilding Carbs Carbs can help you build muscle and Jeff Anderson tells you which ones are the right ones at the right times.

Food to Gain Weight: Fat (EFAs)
Why fat isn't necessarily bad news for mass gainers. How it helps build muscle and what type you need.

Also see Jeff Andersons free video article on the power of fat - How To Skyrocket Your Testosterone Levels Using A Simple Little Diet Trick

Drink Water
Failing to properly hydrate your body is a big mistake and can negatively effect your muscle building potential.

How Much Water Per Day?
Marc David gives you more on the critical importance of making sure you drink enough.

Sample Weight Gain Diets

My Sample Weight Gain Diet Plan
How I put my muscle building diet together, from design to implementation, including a sample day of meals.

	Anthony Ellis's Mass Diet Learn how Anthony insures that his body has the nutrition it needs to grow and see a typical day of his diet.
	Marc David's Sample Weight Gain Meals Marc shows you the meals in a day of his productive mass gain diet.

Pre and Post-Workout Nutrition

Pre and Post-Workout Nutrition
What nutrition you need before and after your workout - the most critical feeding times.

	The Latest on Pre and Post Workout Nutrition Will Brink gives the latest information on best preparing your body for a workout and then recovery.
	Proper Pre-Workout Nutrition For Building Muscle Sean Nalewanyj tells you how to best prepare your body for a productive muscle building workout.
	Diet Timing For Faster Muscle Growth Jeff Anderson tells you when to eat to make sure your body is fueled for muscle gain.
	Anderson's Pre-Workout Meal Jeff gives you the recipe for his most effective pre-workout "Power Potion."

Food To Help You Gain Weight
Tom Venuto tells you how to choose "calorie dense" foods to help with the high-calorie-diet.
Calorie Counting Made Easy
Tom Venuto teaches you an excellent and practical method of keeping track of your food intake.
Weight Training or Nutrition? -
Tom Venuto tells the beginner why his/her emphasis should be on the muscle building diet.
Budget Dieting For Bodybuilding
Jeff Anderson gives some tips on how to keep your bodybuilding diet on budget but still effective.
The Benefits of Carbohydrates
Jeff Anderson tells you why the bad reputation carbs have gotten in the bodybuilding world is largely undeserved.
Why Diet Tracking Is So Important
Marc David tells you why you must know what you are putting into your body.
Counting Calories
It isn't fun counting calories on a muscle building diet but Marc David helps you do it with only your eyes.
Understanding Food Labels
Anthony Ellis guides you through the tricky terms that are often confusing on food labels.
Bodybuilding and Alcohol
Anthony Ellis tells you why if you drink too much you shouldn't expect too much muscle gain.
Just How Important Is Pre and Post Workout Nutrition? - Will Brink takes a look at how studies get misinterpreted and how to keep your pre and post workout meals on course. NEW!
Eating Made Simple— Become Fit and Lean
Stuart Schaefer gives you a simple plan for eating to effectively support your goals. NEW!

Find more information on how to build muscle and gain weight with a strong mass gain program in this site's other Mini-Guides...

Not finding what you need at this site?
Check the directory's
Other Bodybuilding Related Resources

All The Top
Muscle Building
Programs Reviewed

Proven Effective
Bodybuilding
Supplement Guide

Program Design

Weight Gain Programs

Weight Gain Plan

How Do I Gain Weight?

+ ALL Program Articles

DIETING

Weight Gain Diets

What & How Much To Eat?

-Protein

-Carbohydrates

-Fat (EFAs)

Sample Mass Gain Diets

Six Meals A Day

Post-Workout Nutrition

BB Diet Tools

+ ALL BB Diet Articles

Supplementing

BB Supplement Reviews

Best Use Of Supplements

+ ALL Supplement Articles

Weight Training

Weight Training Programs

- Arms, Shoulder, Abs Ex.

Adequate Rest

Weight Training Methods

Weight Training Tempo

BB Splits for Workouts

Change-Up Chart

BB Tips Checklist

+ ALL Lifting Articles

Tracking

BB Training Tracking

Body Fat Percentages

Body Fat Calculator

Skinfold Measurements

Lean Body Mass

Body Tape Measurements

+ ALL Tracking Articles

The Gurus of
Muscle Building

Sean Nalewanyj
Anthony Ellis
Vince Delmonte
Will Brink
Jeff Anderson
Tom Venuto
Marc David
Dr. Franco-Obregón

The Guide's
FREE Ezine

Tips
Q & A
Site News

For More Info
and To Subscribe...

CLICK HERE

Last Update:
December 4, 2007

The Mini Guides...
• to Planning a Mass Gain Program
• to The Muscle Building Diet
• to Weight and Muscle Gain Supplements
• to Weight Lifting to Build Muscle Mass
• to Tracking Bodybuilding Programs

The Reviews...
• Muscle Building Program Reviews
• Bodybuilding Supplement Guide

The Directory
• The Bodybuilding Directory

Comments?
Questions?

This site is solely for informational and educational purposes. It is not intended as medical advice.
Consult a physician before beginning any new exercise, nutrition or supplementation program... Full Disclaimer