Did you know that an average man who trains 4 times a week can gain around 2 pounds of muscle mass each month?
If you want to get the best results for all of your effort, make smart lifestyle choices inside and outside of the gym.
Do you want to learn how to pack on the most amount of muscle mass in the shortest amount of time? Keep reading for 10 bodybuilder diet and exercise tips that can help you get shredded.
1. Protein Is Crucial
Since protein is the building blocks of muscles, you need to make sure you’re giving your body enough fuel to repair and grow your muscle fibers. Meat is a simple source of protein, but you have to be careful about your choices. Lean meats like chicken, turkey, and certain pork cuts can help you avoid unhealthy fats.
Believe it or not, plants have plenty of protein, too. Although plant proteins aren’t complete, you can easily mix and match them to cover all of your bases. Some healthy sources of plant protein include tofu, beans, whole grains, and nuts.
2. You Have to Eat More than You Burn
Bodybuilders can easily eat two or three times as many calories as the average person. There are two key factors that contribute to this intense diet. Bodybuilders need to eat much more than they burn during workouts and they also need to make up for calories that are lost during the digestion process.
As a general rule of thumb, expect 15-20% of your total calories to be lost during digestion. Keeping track of how many calories you burn during your workouts can also help you figure out how much you need to eat to recover. If you don’t finish your days with a caloric surplus, your workouts will achieve the opposite results you want.
3. Don’t Forget About Carbs
Some beginners believe that a typical bodybuilder diet should be mostly protein. Although you need protein to build muscles, you can’t get through your workouts without carbs. Our bodies convert carbs into glucose, which we use later for energy.
Slow-burning carbs like brown rice, whole wheat pasta, and beans can keep your energy levels consistent throughout the day. If you need a quick boost before your workouts, fruits are simple carbs that can get converted into energy in 30 minutes.
4. Supplements Can Accelerate Your Progress
Anyone can build muscle over time, but supplements can get you better results faster. Bodybuilding supplements can increase protein synthesis, provide extra energy, and speed up your recovery time to name a few benefits.
Some of the best workout supplements include A-Anolone, T-Bal 75, and Clentrimix. Taking these supplements will turn your body into the most efficient muscle-building machine it can be.
5. Consume Fast-Digesting Protein Immediately After a Workout
After completing an intense bodybuilder workout, your muscle fibers are most likely torn. Eating a high-protein snack within 30 minutes of working out can help you recover and build new muscle mass.
One of the easiest ways you can refuel after a workout is to drink a whey protein drink. Protein powder is designed to digest fast and provide your muscles with pure protein for impressive gains. Some other portable high-protein snacks include nut butters, jerky, and edamame.
6. Maintain Proper Form at All Times
Gyms can be a competitive space if you start comparing yourself to other members. It’s crucial to stay focused on what you’re doing and make a conscious effort to always maintain proper form.
Not only does poor form sabotage your workouts, but it can also lead to injury. If you get injured, you can lose a ton of progress by not being able to go to the gym. Remember, it’s not about how fast or how much you lift, but how you lift.
7. Work Out When You Feel Strongest
There are tons of different studies that debate the pros and cons of working out at all hours of the day and night. Since all of these studies have inconclusive results, you’re better off working out when you feel you can perform at your peak.
8. Complete the Full Range and Add a Squeeze
Using a full range of motion during your exercises can help you target more minute muscles so you can have well-rounded strength. Full-range exercises can also improve your flexibility. If your joints are flexible, you’ll be less prone to injuries.
Another expert tip is to add a squeeze at the point where you’re using the most effort. Squeezing for one or two seconds can work wonders for revving up your muscle gains.
9. Switch Up Your Exercise Routine Regularly
With so many incredible bodybuilder workout programs out there, there’s no reason why you should allow yourself to get bored at the gym. Switching things up can make working out more fun, but it can also prevent stagnation. Repeating the same exercises for too long will allow your muscles to adapt and stop growing as fast.
As long as you mix up your routine every month, your body won’t be able to adapt. Even making small changes like grip or angle can activate your muscles in a new way.
10. Give Your Body Enough Breaks
As strange as it may sound, one of the best workout tips is to avoid working out sometimes. Muscles start developing in the gym, but they need time to heal and produce more mass. If you’re constantly tearing your muscle fibers apart, they won’t have the chance to improve.
Taking one or two days off a week is ideal for recovery. Along with resting, you also need to make sleep a priority. If you can’t get at least 8 hours of sleep at night, you should try to take a nap at some point during the day.
These Bodybuilder Diet and Workout Tips Will Get You Results
With these 10 bodybuilder diet and workout tips, you can achieve your fitness goals in the shortest amount of time possible.
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