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Add Muscle, Not Fat

Goals of Building Muscle Mass

1. Most people think that the more protein they eat the more muscles they will build but excess protein intake does not store as bulging muscles.

2. What you need in order to add muscle is extra calories and those extra calories should mostly come from carbohydrates. Carbohydrates fuel your muscles so they can perform intense muscle-building exercises.

3. To gain one pound of muscle you need to intake an extra 3500 calories and 100 grams of protein in addition to overloading your muscles with weightlifting and other resistance exercises.

4. Start by adding an additional 500 calories per day with carbohydrates making up 55-65% of your diet.

5. Eat larger-than-normal healthful portions consistently for 3 meals per day and 1 or 2 snacks.

Easy and Portable Snack Ideas to Build Muscle

Peanut butter on crackers, bread, etc

Granola or Grape-Nuts cereal with milk

Walnuts and almonds

Trail-mix with dried fruit and nuts

Nutritional supplement drinks and bars

Fruit yogurt

Low-fat cheese and crackers

Cottage cheese and fruit

Tips to Take With You

1. Fuel up before you strength-train with a carbohydrate-protein snack.

2. The snack will give you fuel for the workout and help protect your muscles.

3. Refuel within 30-45 minutes after workout with more protein to repair and rebuild muscles and more carbohydrates to refuel depleted glycogen stores.

4. Eat at least every 4 hours. If you go for long periods without eating, your body will break down muscle for fuel.