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How to Go From Skinny to Muscular in 7 Steps on a Diet Plan

Mar 6, 2011 | By James Connell
How to Go From Skinny to Muscular in 7 Steps on a Diet Plan
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Eating properly is essential for muscle growth. In the April 2005 issue of the "Journal of the American college of nutrition," S.M. Philips reports that, even with resistance training, building muscle is impossible without appropriate nutritional practices. Simply eating more will not enable you to gain muscle, and you need a suitable strategy if your goal is to put on weight without gaining excess fat.

Step 1

Increase your intake of calories. You cannot build muscle without increasing your total intake of calories beyond your maintenance requirement. Aim to consume around 20 calories per pound of bodyweight on a daily basis. This equates to a daily intake of 3,000 calories for a 150-lb. adult.

Step 2

Consume an adequate amount of protein. In a review published in "Sports Medicine" in 2004, researchers at the University of Arkansas recommended that protein should contribute 25 to 30 percent of total energy when you are aiming to gain muscle. One gram of protein provides approximately 4 calories, so if you are consuming around 3,000 calories a day your daily protein intake should be 190 g to 225 g. The quality of protein varies between foods. Sources of high-quality protein include eggs, fish, chicken and turkey.

Step 3

Include complex carbohydrates in your diet. Carbohydrates provide glucose, which is the main fuel source of muscle, and stimulate the release of insulin, an important hormone for building muscle. Aim to get around 55 to 60 percent of your total calories from carbohydrate containing foods, like oatmeal, potatoes, sweet potatoes and whole-grain pasta, bread and rice.

Step 4

Choose the right kind of fats. Around 15 to 20 percent of your total energy intake should come from fat. All fat provides energy but certain types of fat are better for your body than others. Too much saturated fat in your diet can increase your risk of heart disease but eliminating fat from your diet will lower your testosterone levels. Eat less red meat and eat more oily fish, like salmon and fresh tuna. Replace animal fats like butter with vegetable spreads and use olive, seed and nut oils in cooking.

Step 5

Eat more often. Eating every three hours ensures that your body has a constant supply of the nutrients it needs to grow. This means you need to eat five to seven smaller meals per day.

Step 6

Plan ahead when you eat away from home. Prepare food at home and take it to work or college to guarantee that you will have always something nutritious available. Relying on cafeteria food will sabotage your muscle-building goals.

Step 7

Drink more milk. Milk contains high-quality protein and is a convenient way of meeting your calorie requirements. Skim milk provides the same amount of protein and calcium as whole milk without adding unwelcome fat to your diet.

Tips and Warnings

  • Weigh yourself regularly and log what you eat in a diary or journal. This will help you track and assess your progress. Exercise caution when considering using supplements. Many claims made about bodybuilding supplements are misleading and are not backed by published research.

References

Article reviewed by Helen Covington Last updated on: Mar 6, 2011

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