21 Muscle Building Diet Principles

So with the recent success of our Top 20 Best Fat Loss Rules, I’ve decided to come out with the 21 Best Muscle Building Diet Rules. Enjoy!

  1. Eat more protein: Individuals looking to build muscle must consume at least one gram per pound of bodyweight per day. While I refuse to give crazy recommendations like 2.5 grams per pound, you must make sure that your body has sufficient protein for the most part. Fasting or not hitting your mark for a day isn’t going to hurt you, at time it may even help but shoot for at least one gram of protein per day.
  2. Carbohydrates provide energy: All too often people assume that they must consume copious amounts of carbohydrates in order to grow. False.  Carbohydrate are fuel. When training hard, your body needs carbohydrates. Focus on quality sources like rices, pastas, whole wheat breads, potatoes and oatmeal.
  3. Don’t fall for fat: Overcomsuption of fat leads to heart risk and other various health problems. Aim for healthy fats like omega-3 fish oil, which has been shown to reduce bodyfat.
  4. CLA is for you. CLA is a fat found commonly in grass fed meat and milk. This fat has been shown to ward off body fat and keep us lean while we add some weight.
  5. Calories matter even when getting bigger: Every gram of carbohydrates is four calories, every gram of protein is four calories and every gram of fat contains nine calories. For the life of me I can not figure out why people decide that they need to binge in order to grow. Keep following a strict bodybuilding diet and you’ll enjoy some nice benefits.
  6. Fiber is still important: Fiber becomes our friend when we try to lose body fat because it helps us to feel full. Well fiber is also very important for blood sugar control and pancreas health. Make sure that you get at least the daily recommended amount of 30 grams of fiber.
  7. Vegetables and fruits just aren’t for fat loss: Packed with high amounts of nutrients and antioxidants, aim to consume at least three servings of fruits and vegetables per day while trying to gain size for increased health.
  8. Don’t go overboard on supplements: While I know that it’s tempting to fall for the latest hyped supplement that promises amazing results, realize that without proper training and dieting, you won’t get a 149% increase in your hormones, regardless of the claims that the supplement owner makes.
  9. Creatine is still the top dog. Using a creatine monohydrate supplement can help with fast twitch muscle fiber strength, improved recovery and increased muscle mass. Stick with 5 grams post workout.
  10. Beta-Alamine is the next creatine: Research shows that taking beta-alanine with creatine  significantly increases muscle mass. Aim for 3 grams of beta-alamine split throughout the day.
  11. Don’t forget your minerals. Add in extra calcium and magnesium to your diet. The recommended amounts are too small for anyone that trains hard and pushes their body to the limit. 1,000 mg’s of calcium and 450 mg’s of magnesium should do the trick.
  12. Tyrosine on the scene. A precursor to the fat burning hormone norepinphrine. When dealing with stress, this can be a life saver. Aim for 1 gram first thing in the morning.
  13. Zinc is key: Everytime you sweat you lose zinc. This mineral is critical for proper hormone function and can help to improve your sleep as well.
  14. BCAA’s are the key: The branched chain amino acids, leucine, isoleucine and valine signal various processes to turn on muscle building. Aim for 2-3 grams of this supplements at breakfast, during training and between meals.
  15. Green tea works for muscle as well: While a fantastic fat burner, green tea can also help to reduce inflammation that comes with training heavy and improve joint health. Aim for 1-3 cups per day.
  16. Make breakfast your biggest meal: A big breakfast is a fantastic way to knock your body out of muscle burning sleep mode. A large meal of protein and complex carbohydrates will activate muscle building processes and set you off on the right foot to start your day.
  17. Preworkout carbohydrates make a difference.  When your looking to gain muscle, you’ll need to lift heavier weight. A small meal of 20 grams of protein and 20-40 grams of complex carbohydrates will provide you all the fuel you need.
  18. Feast post workout: After your workout take in 50-100 grams of simple carbohydrates from breads or powders like waxy maize. Add in 40-50 grams of protein with that and your body has everything it needs to recover and grow.

19. Make your post-post workout meal large. An hour after your post workout shake/meal, you want to consume another large meal but with slower         digesting carbohydrates like brown rice or oatmeal with 30-40 grams of protein. This meal will further enhance recovery.

20. Cheat but avoid junk foods. It’s ok to have a cheat meal or two when you’re trying to build muscle but avoid this awful process of binge eating on candy, cookies, transfats and sugars like most do. This is a sure fire way to get fat. Aim for 1-2 cheat meals per week.

21.Plan ahead: Success with bodybuilding and nutrition is about planning. Set aside days where you’ll cook your foods and store it in various plastic containers. This way you make sure you have enough food and aren’t tempted to get off of your diet and purchase fatty foods in a pinch.

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Leave A Reply (5 comments so far)

  1. Jamie Sulc
    8 years ago

    Great tips Jimmy. I especially like the pre and post training info. That’s one of the most neglected aspects. Far too often people don’t get enough fuel to properly recover and grow.

  2. Tyler
    8 years ago


    Awesome points brother!

    The cheating component (when smart cheats) can be such an added benefit!

    I like the saying “A failure to plan, is a plan to fail.” I personally use Sunday for my food prep and it makes all the difference during contest prep as well as off season.

  3. admin
    8 years ago

    Thanks buddy. Yea man, Sunday is my day to cook. If I need some food for Thurs/Friday I do a mini-cook on Wednesday. You know some extra chicken breasts don’t hurt.

  4. Anibal Katos
    7 years ago

    Can I post this on my Facebook wall? I need some new stuff and I know people will appreciate it.

  5. JimmySmith
    7 years ago

    Yes please do so and friend me at facebook.com/jimmysmithtraining

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