Building muscle not only requires a good workout program, but also requires a good diet. Nutrition plays a big role in muscle building. The trainer must consume the correct number of proteins, carbohydrates and fats. According to Bodybuilding.com, no matter how much you workout, if your diet isn't in check you won't achieve the cut physique you may desire.
Eating for Size: Hypertrophy Specific Training
Eating for Size is a diet plan designed by Hypertrophy Specific Training to build muscle. The program's nutrient breakdown is based on a person's body weight. Seven daily meals are consumed on this diet. The meals should be spaced out every two to three hours. The program recommends consuming 0.8 gram to 1 gram of protein per body weight, three to five servings of vegetables a day, and two to four servings of fruit. Whole-grain carbohydrates such as oatmeal, rice, and whole-grain bread are also recommended.
Zigzag Diet
The Zigzag Diet was created by Dr. Frederick C. Hatfield. Hatfield uses the 1-2-3 formula of the distribution of calories, meaning when you are eating a meal, one part of calories come from fats, two parts of the calories come from protein and three parts come from carbohydrates. Hatfield recommends that people trying to gain muscle should consume five meals a day. In order to gain muscle, Hatfield recommends adding 2 calories per pound of body weight to your daily caloric intake. Make the added calories mostly protein and some complex carbohydrates, and distribute the calories equally among five meals a day. Hatfield notes, "A 150 pound person should add 300 calories per day to their diet; over five meals, that equals about a 60 calorie increase per meal. "
Build Muscle, Stay Lean
Build Muscle, Stay Lean is a nutritional program created by bodybuilding nutritionist Chris Aceto. This program is designed to build muscle mass without adding body fat. The diet is high in protein, moderate in carbohydrates and low in fat. Aceto recommends that the trainer consume up to 2 grams of protein per pound of body weight per day. Carbohydrates must be consumed early in the day and after workouts. Aceto recommends eating most of your carbs earlier in the day--up to nearly 100 grams at breakfast--while your later meals should consist of mostly protein. He states this "gives your body the amino acids it requires without the carbs it won't necessarily need at this time of day."
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