Building Lean Muscle

Building muscles fast require that you do a few things properly. And it’s essential that you incorporate effective muscle building strategies if you are serious about building quality muscle. So, what I’m going to do is share with you the fastest way to build muscles.

The first thing you need to focus on is your training. You should train at least 3 times a week. Make sure you add compound lifts to your workouts. Compound lifts consist of squats, bench press, military press, and deadlifts.

Also, be sure to change up your workouts every 4 weeks. Changing your workouts will force your muscles to continue to grow. If you keep doing the same workout and same exercises over and over again, your muscles will get use to it and stop growing.

Another thing you should focus on when trying to build your muscles fast is nutrition. Make sure you eat alot of protein and carbs. You should eat at least 1 gram of protein per pound of bodyweight and 1.5 grams of carbs per pound of bodyweight.

An example would be if you weighed 180 pounds, you would intake 180 grams of protein and 270 grams of carbs.

Also, be sure to add these proteins to your meal plan: eggs, steak, beef, chicken, salmon, and cottage cheese. And for carbs, add these to your meal plan: pasta, brown rice, apples, oatmeal, and whole wheat bread.

The fastest way to build muscles also includes one more thing. It requires that you take supplements. The supplements you should consume are whey protein, creatine monohydrate, bcaa (branch chain amino acids), and vitamins. All of these supplements are safe and won’t cause you any harm.

To get the best results from the supplements, drink your whey protein with complex carbs (apple, oatmeal, or banana) about 1 hour before your workout. And drink another whey protein shake with simple carbs (gatorade, honey, a few pieces of white bread with jelly, or baked potato) immediately after your workout.

Also, after your workout, take your creatine and bcaa with your whey protein shake.

These muscle building tips are the fastest way to build muscles. Follow these tips and you’re guaranteed to notice a difference in your muscle mass.

Eating the right foods is just as important as training hard. It can actually determine how fast you build quality muscle. So, what I’m going to do is share with you 15 foods that build muscle. That way, you can quickly and easily build muscle mass in a short amount of time.

The top 15 foods you should eat to build muscles are:

1. Steak (red meat)- good source of protein. Steak has vitamins and other nutrients in it that are crucial for muscle growth. The fats in steak has been shown to help increase your testosterone. If you’re serious about putting on muscle, add this to your meal plan.

2. Brown Rice- great carbohydrate source. Slow digesting, which means it won’t spike your insulin levels.

3. Pasta- great source of carbs. Two cups provide about 90 grams of high-quality carbs. This will definitely help you build muscles.

4. Avocado- Helps increase your testosterone and also has other health benefits.

5. Eggs- This is a must if you are trying to build muscles. Great protein source.

6. Chicken- Lean protein. Great for anytime of the day.

7. Fruits (apples, bananas, strawberries)- Carbohydrate source. Also, fruits have many health benefits.

8. Oatmeal- Complex carb. Great for helping with carb intake.

9. Turkey- Great for lunch. Excellent protein source.

10. Salmon- Good source of protein. Salmon has omega fatty acids in it. Its a serious mass builder. You should eat this at least three times a week.

11. Cottage cheese- slow-digesting protein. Cottage cheese is a great late night snack.

12. Salad- Add olive oil and vinegar to your salad. It has alot of health benefits.

13. Tuna- Lean protein source. Tuna also has fatty acids in it. It’s great for helping with muscle growth.

14. Whole wheat bread- Great carb source.

15. Almonds- Great as a snack. Almonds have a decent amount of protein in it. It also has healthy fats in it. And is good for increasing testosterone levels.

Eating these foods is important if you’re trying to build muscle. Don’t skip meals. Make sure you eat every 2-3 hours. You should intake at least 1 gram of protein per pound of body weight per day and 1.5 grams of carbs per pound of body weight per day.

An example would be if you weighed 200 pounds, you would consume 200 grams of protein per day and 300 grams of carbs per day. This will ensure that your body is constantly in “muscle-building” mode. If you don’t intake enough protein, your muscles won’t grow.

These are the 15 foods that build muscle. Add them to your meal plan. Train hard. Drink plenty of water. And watch how fast your muscles grow.