How To Build Muscle Fast


How To Build Muscle Fast
Want to build muscles? This article reveals how to build muscle fast, including what food to eat and which supplements to take.

Learning how to build muscle fast is not as difficult as you might think as guides are now available online. However for a muscle-building program to work it needs to be complete, just like Muscle Maximizer. The Muscle Maximizer is a comprehensive training and nutrition program that’s been designed to provide lean muscle growth while stimulating hormone growth. Offering 3 phases of muscle building, the program is customizable to fit the needs of different individuals.

Aside from Muscle Maximizer however, there are other ways to build muscle fast, and it starts by eating the right foods, going on the right diet and taking the right supplements. If you’re not sure how to start, here’s a guide that covers the different body types as well as the best foods and supplements available.

Muscle Building Foods


Muscle Building FoodsOne of the reasons why many fail in their attempt to build muscles is while they train hard, they don’t focus as much attention on nutrition. This point cannot be emphasized enough: if you don’t pay attention to nutrition, your Muscle Building Foodsstrength training program will be for naught.

To put it simply, the food you eat is going to provide the energy and fuel for your workouts, without which you’ll never achieve a lean, muscular body. At the same time, eating the wrong foods will sabotage your workouts and make it harder for supplements to deliver.

1. Lean Beef


  • One of the best foods for building muscles is lean beef, and personal trainers will tell you that lean meat should be in your diet. The reason is a 3-ounce lean beef serving only has 154 calories but contains several important nutrients including B vitamins, zinc, and iron.
  • More importantly, lean beef gives your body the best proteins for muscle building, as well as high amounts of amino acids that combine with insulin to accelerate muscle growth.
  • If you’re trying to lose weight, lean beef is a good choice because 3 ounces of it only has half the calories of 1.5 cups of beans but the same amount of calories.


2. Skinless Chicken



  • Skinless chicken is a great source of muscle-building protein and helps in weight maintenance, bone health, muscle repair, and maintenance. Skinless chicken breast also has 31 grams of protein, and you can prepare and cook it in different ways.
  • Apart from being rich in protein, skinless chicken breast only has 1.4 grams of total fat, and only 0.4 of that is saturated fat.
  • To better appreciate this, consider that a 4-ounce chicken breast has 188 calories, 50% of which comes from fat. In contrast, a 4-ounce skinless chicken breast has just 118 calories and only 11% fat.


3. Eggs



  • Eggs are full of high-quality protein, essential amino acids, vitamin D, choline and little fat. And contrary to popular belief, eggs are not bad for you and actually offer a lot in terms of health benefits.
  • Because eggs are rich in protein, muscles will develop and build faster as your body receives nutrients essential for protein synthesis.
  • Eggs are also rich in vitamins your body needs to boost the immune system and reduce the risk of injury.


4. Cottage Cheese



  • Cottage cheese isn’t usually included in foods for muscle growth, but it’s actually a good source of pure casein protein. If you’re not familiar with pure casein protein, it’s a protein that’s slow to digest, which is exactly what you need to maintain muscles.
  • Because of casein protein, cottage cheese is a good option for men who have to go hours without eating.
  • Cottage cheese is also rich in calcium, B12, and other nutrients.
  • Different types of cottage cheese are available, but for best results get the low or non-fat versions.


5. Whey Protein



  • Whey protein shakes and supplements are widely used by bodybuilders around the world, and that’s understandable. Compared to other foods, they provide you with a quick and easy way to consume protein.
  • Bodybuilders usually take these supplements after working out or combine it with their meals, and you may do so as well.
  • While whey protein is important, you must not rely on it exclusively especially since you’re just starting out. Right now, you should use whey protein as a supplement, and your main protein source should be whole foods.


Muscle Building Diets

Muscle Building Diets
There is no single best diet for growing muscles, as it depends on your body type and what stage you are in muscle development. Assuming you are just starting out, the next step is to determine your body type, that is, if you are: muscle building diet


  • Ectomorph – thin with a fast metabolism
  • Mesomorph – built like an athlete
  • Endomorph – slow metabolism and usually overweight

Regardless of your body type, it’s best to eat every three hours for a total of 6 meals a day. Eat only as much as you can per meal and give your body time to adjust. Once your body has grown accustomed to eating several small meals a day, you may follow the guidelines given here.

1. The Ectomorph Diet



  • Meal 1: 4 whole eggs, whole 2 slices wheat toast, 1 banana, a glass of milk
  • Meal 2: 1 can of tuna, a bowl of mixed salad, 1 orange, a glass of milk
  • Meal 3: peanut butter 1 tbsp, 2 scoops protein powder, 2 whole eggs, 1 scoop of ice cream
  • Meal 4: 2 slices of steak, baked potato, asparagus, 1 glass of milk
  • Meal 5: chicken breast, 1 cup of carrots, 1 tbsp of olive oil
  • Meal 6: protein shake, 1 tbsp peanut butter


2. The Endomorph Diet


The meal plan is similar to the Ectomorph Diet, but you should increase your fiber intake and reduce the amount of junk and fried food you eat. You may also replace the ice cream and peanut butter mentioned above with fruits, oatmeal, sweet potatoes or brown rice.

3. The Mesopmorph Diet



  • Meal 1: 7 egg whites, 1 whole egg, 1/2 cup oatmeal
  • Meal 2: 2 scoops protein shake
  • Meal 3: can of tuna, mixed salad, baked potato
  • Meal 4: 1/2 cup broccoli, 1/2 cup brown rice, 5oz chicken breast
  • Meal 5: can of tuna, mixed salad, water
  • Meal 6: protein shake

4. The Ultimate Beginner’s Meal Plan


If you don’t work out on a consistent basis and want to start more slowly, here’s a simplified meal plan. With this plan, you’ll learn the foundation on how to build muscles quickly and boosting energy.


  • Meal 1: 1 1/2 cups Greek yogurt, 1/2 cup raspberries
  • Meal 2: 2 scoops chocolate protein powder, 1/4 cup coconut milk
  • Meal 3: 2 leaves lettuce, 8 ounces 95% lean ground beef
  • Meal 4: recovery shake with 25 g of protein and 50 g of carbohydrates
  • Meal 5: shrimp 6 ounces
  • Meal 6: ¼ cup brown rice, 4 cups spinach

5. From Skinny to Muscular Diet


If you’re a skinny guy and want to gain muscle, try the following.


  • Meal 1: 3 omega-3 eggs, 4 egg whites
  • Meal 2: 2 scoops vanilla protein powder, 1 cup blueberries
  • Meal 3: 6 ounces grilled flank steak
  • Meal 4: recovery shake with 25 g of protein and 50 g of carbohydrates
  • Meal 5: 6 ounces boneless, skinless chicken breast
  • Meal 6: 6 ounces tilapia

Regardless which of those diet programs you follow -or if you decide to create one yourself- keep the following in mind.


  • Eat six times a day: eating small, multiple meals a day prevents your blood sugar from spiking up and allows your metabolism to move at a steady pace. More importantly, eating every three hours or so stimulates muscle production.
  • Limit Consumption of Processed Foods: limit or better yet get rid of high processed foods from your diet. They offer little nutritional value and are high in calories, so they’re not going to help with your muscle-building efforts.
  • Avoid Dehydration: drink plenty of water and other beverages (provided they are calorie-free) to keep your performance level high. Don’t drink beverages laden with sugar because it’s going to make it harder for your muscle tissues to function. Furthermore, sugary drinks will make you fat and ruin the body’s antioxidant system.
  • Get lean Protein: pump some protein in your body every two hours to stimulate muscle growth while promoting the release of fat destroying hormones. Apart from lean beef, the best sources are soy, low-fat dairy products, fish and chicken.
  • Consume the right carbs: there are two types of carbs, starchy and non-starchy. Starchy carbs come from pasta, bread, and rice, just to name a few, and it causes your blood sugar to rise quickly. Non-starchy carbs like those found in fruits, whole grains and vegetables are rich in fiber and increase blood sugar slowly.

Bottom line: non-starchy carbs are healthier, but to get the maximum benefits you should eat them when you wake up in the morning or after working out. Doing this will allow your body to use these carbs as energy.

Exercise on a regular basis: supplements and diet should always go hand in hand with exercise. You cannot expect to gain muscles by ignoring one or the other. Supplements alone won’t burn fat and sculpt your body: that’s not their purpose. Their purpose is to provide the energy necessary to work out, burn fat and develop a muscular physique.

Muscle Building Supplements

Muscle Building Supplements

Even if you stick with the dietary guidelines given above, you won’t see much improvement unless you take the top muscle building supplements. Eating the right foods is a necessity, but by taking the right supplements you’ll gain muscle building supplements bulk and muscles much more quickly and effectively.

There are thousands of supplements available, but the following have proven to be among the most effective in terms of providing strength and increasing endurance. What makes the following supplements especially attractive is they provide benefits similar to muscle building steroids but without the side effects.

D-Bal (Dianabol)


If you want to gain muscle mass fast, then D-Bal is for you, as it provides massive physical strength gain and acts as a bridge between cycles so you can maintain all those muscles. For the best results, you should stack D-Bal with Testosterone Max, TBal75 (Trenbolone), Anadrole (A-Drol) and DecaDuro (D-KA).

D-Bal has a unique proprietary formula that simulates the effects of Methandrostenolone or Dianabol, which produces the anabolic state necessary for massive muscle growth. Furthermore, D-Bal increases nitrogen retention which accelerates protein synthesis, leading to muscle growth and strength.

Nitrogen is one of the primary building blocks of protein and allows your muscle tissues to keep most of the oxygen. The more nitrogen your body has, the more protein and muscles your body will be able to construct. In other words, D-Bal accelerates your metabolism, making it easier to gain strength even if you don’t know how to increase muscles fast. D-Bal works very fast, and within just a couple of weeks you’ll notice significant muscle mass gain, and as your nitrogen retention increases, so does your focus and drive. Finally, you receive the benefits of Dianabol but without the unpleasant side effects. Take one D-Bal tablet three times a day with your meals. During workout days, take the tablets 45 minutes prior to starting a workout.

DecaDuro (D-KA)


DecaDuro is a supplement developed specifically to increase physical strength, muscle size and recovery time. Apart from stimulating muscle growth and greater physical strength, It promotes greater physical endurance, relief for joint pain, cutting and bulking. For optimum results, stack this with Testosterone Max, TBal75 (Trenbolone), Anadrole (A-Drol) and D-Bal (Dianabol). It is a safe substitute for Deca-Durabolin, one of the most widely used bodybuilding steroids today. DecaDuro however, doesn’t have any side effects and contains a special formula that improves nitrogen retention, boosts protein synthesis and increases red blood cell production. By taking this supplement on a regular basis you won’t just gain muscle and strength, but it will also relieve pain from aching joints.

It has been formulated in such a way so protein production increases, which is necessary to build more muscles. As pointed out above, the more nitrogen your body has, the easier it gets to build and maintain muscles. Because your red blood cells also increase, your body gets an extra oxygen boost, allowing muscles to work harder and faster with less recovery time needed. This supplement improves collagen synthesis, strengthening your connective tissues while providing extra energy for workouts. Because the supplement has healing and tissue regenerative properties as well, you can work out without worrying about joint pain.

It also has a fast-acting proprietary formula which leads to faster and greater muscle mass. Just like D-Bal, DecaDuro stimulates protein synthesis and keeps your body from weakening even with intense workouts. Furthermore, DecaDuro doesn’t increase blood pressure and it isn’t bad for your kidneys or liver. Like the other two supplements here, no prescription is required. Take two to three tablets of DecaDuro every day with your meals, and on days when you’re going to work out, take one of the tablets 45 minutes before commencing. When taken properly, DecaDuro will add up to 20 lbs. of lean muscle to your body in less than a month.

Anadrole (A-Drol)


Anadrole is a muscle-building supplement developed specifically for maximum strength development, substantial muscle gains and improving physical stamina. Anadrole also leads to faster recovery time for your muscles and jumpstarts gains when you commence a cycle. For the best results, Anadrole should be stacked with TBal75 (Trenbolone), D-Bal (Dianabol) and DecaDuro (D-KA). Basically what Anadrole does is reproduce the benefits and effects of the powerful anabolic steroid Oxymetholone, minus the side effects.

When taken properly, Anadrole boosts red blood cell production and sends extra oxygen to your muscles. Not only does this increase your muscle size, but it also delays the onset of fatigue. The importance of red blood cells in muscle production cannot be overstated. During heavy workouts the muscles in your body will require more oxygen to generate more power, otherwise, power output goes down and fatigue sets in.

Because Anadrole increases red blood cell production, your muscles receive the extra oxygen necessary to keep pumping iron. In short, Anadrole is food for your muscles, supplying energy so you can lift more weights, engage in longer workouts and develop larger, more refined muscles.

Unlike other muscle supplements, Anadrole increases muscle mass without any side effects, and when stacked with the other supplements, it will give you bigger muscles, shorten recovery time and produce noticeable improvements in just two weeks. Take one Anadrole tablet twice every day with your meals. Just like the other two, you should take one of the tablets 45 minutes prior to working out during your workout days.

Conclusion

If you want to learn how to build muscle fast, there is no shortage of information available, but what it all comes down to is perseverance. There’s no way to build muscles overnight, but if you follow the guidelines and suggestions given here, you’ll be a step closer to realizing your dream body.

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