Supplements are called supplements because they supplement ‘real food’, not replace it. Before you burn your pocket reaching out for that expensive stack, think about this. Are you eating enough? Are you completing you macro intake by ‘real muscle building food’? If not, supplements will never help you. There’s no doubt, you certainly can build muscle by food, alone. It’s all about taking in enough macro-nutrients to fulfill the need of the body to grow. Here’s how to plan your intake, what foods to eat and when.
1) Always Take A Note Of What You Are Eating. Make A Diary. Log it.
It’s tedious but then again, packing on muscle isn’t an easy task. So suck it up and make it a habit to note down everything that goes inside your mouth, every single eatable. If you can’t carry a diary, log it into your phone. To make it a habit, take it like this. If you miss logging in one meal, you move away rather than closer to your goal.
2) Once Logging Food Is In Place, Start Calculating The Calories
Bodybuilding is just as much math as it is physical labor. On the foundation level, it’s still calories in versus calories out. You need to grow so you need to know how much you eat. There are a million apps that will help you count your calories. Breaking down food into calories will help you indentify if you are in a deficit or in a surplus.
3) Divide Your Food Into Macro Nutrients And Set The Amount Of Calories Coming From Each Macro
Carbohydrates, proteins and fats—these are the three macro nutrients you need to look at when you look at food. If you are buying packed food, check the contents. Now, set the amount of calories you need to be coming from each nutrient. Since our goal is to build muscle, this is how the ratio should look like – 40% from carbs, 40% from protein and 20% fats. If you are serious about changes, you have to complete your macros.
4) Eat Clean. Eat ‘Real’ Muscle Building Food
A calorie is not just a calorie. The source of every calorie you consume is critical. Eat clean, keep away from junk food. The potency of foods like dry fruits, desi ghee, lean meat, chicken breast, milk and leafy greens is way beyond than you think. Integrate them intelligently in your daily diet. Also, avoid binge eating clean food. You’ll only pile on fat. Keep within your daily macros and you will see the results.
5) Judge Your Progress After About 4 Weeks. Depending Upon The Changes, Re-Adjust Your Macros
If you religiously follow these tips, your body will start showing changes by the end of the fourth week. Now go back to your macros and the food you had logged in the first place. If you have grown in size, chances are that you must have gained a few kilos from fat but major gains should be muscular.