If you want to build lean, sexy muscle , you’ve got to train with weights, hard and regularly. Pumping iron begins an awesome series of changes that will stimulate your muscles to grow denser and stronger.  

Yet besides counting sets and reps and clanking those weights, there’s more to building that dream physique. Make no mistake about it, what you put in your mouth is just as important as lifting for muscle.  

You must have a daily nutritional plan which includes a generous breakfast. This beneficial meal has an impact upon the amount of energy you have for your workout as well as all your daily activities. The healthy meals you pack for lunch and snacks are essential toward fueling you energy levels throughout the day keeping you lean and curbing your appetite away from fast food. 

It would be wonderful to have the time to read labels, prepare each meal carefully, count grams of fat, and eliminate junk food. In reality all you can do is try your best to make sensible choices and realize that the healthier you eat, the more successful you will be in building lean hard muscle and melting fat. 

Here are a few rules to help your bodybuilding nutritional program. 

Rule #1: Calories are important, but they’re not everything. Chris Asceto, author of Championship Bodybuilding states that rebuilding muscle broken down by training requires energy – in other words, calories. But many people overestimate the energy needs for gaining mass. Mountains of food and weight gaining supplements will make you bigger alright, but they’ll also leave you as fat as a whale. In general, aim for 250 – 320 more calories everyday than your body burns through normal functioning ( also known as your basal metabolic rate). Focus upon consuming 1-2 grams of protein per pound of lean bodyweight daily. Instead of 2-3 monster meals, eat smaller meals more frequently and steadily throughout the day. 

Rule #2: Eat after training. It’s especially important to eat a protein and carbohydrate rich meal after a butt busting workout. Post training carbs are quickly used by the body for recovery and are less likely to be stored as fat. When these carbs are combined with protein, you’ve got a strong muscle-building combination. 

Rule #3: Drink plenty of water throughout the day, especially in the hours leading up to your workout. This helps you feel full and reduces hunger pangs. Avoid sports drinks with all their extra sugar.          

Rule #4: Mass gains vary by individual.   In general expect to add ½ to 1 & ½ pounds per week. Gains will differ from one individual to another depending upon body size, build and level of experience in the gym. Don’t just rely upon the scale. Measure your hips and waist twice a month. Increases here will indicate that you may be putting on excess fat.

Be patient. Gaining muscle mass and melting fat is a delicate balance. Don’t compare your gains to those of others. Remember, there is no body quite like yours!