For many people just getting started in weight-training, it’s easy to get overwhelmed by all the muscle gain diet information out there. Everyone has a different opinion on the best program to follow. The reality is, however, that if you’re just getting started, almost any program will result in improvement. More important when getting started is that you 1) learn proper form, and 2) follow a good diet.
Lifting correctly and safely is essential, and you shouldn’t even consider lifting heavy until you know you’re doing it right. While you can find plenty of books and videos that will help, truly the best investment you can make as a beginner is in a trainer who can show you, and correct your mistakes before they become habit. Diet may be another matter though. There is much less consensus on what’s best. You don’t need to complicate this as a beginner, though. Start with some simple guidelines, and make adjustments as your improvements slow.
* Eat real food – in the fitness world, you’ll often hear the term “eating clean”. When I talk about real food, I mean the less processed the better. Fresh (or frozen) veggies and fruits; unprocessed meats (preferably lean meats most of the time, and free-range whenever possible); nuts and natural nut butters; and whole grains.
* You need carbs for energy, but get most of them from whole fruit and vegetables. Immediately after a workout, you may benefit from some “high glycemic” carbohydrates, though not everyone agrees. It has been effective for others, though, so as a beginner, try it. Monitor your progress and adjust as necessary.
* Eat a lot of protein – Lean meats, especially. And by “a lot”, I mean 1 gram of protein per pound of lean body weight. This is probably more than you’re used to, so you might find it challenging in the beginning, but it’s worked for many in the past and will work for you.
* Some healthy fat is important, too – Fat is necessary, but eat the right kind. Fried foods are out, but you should include things like olive oil, avocados, all kinds of nuts, and wild-caught salmon. If you really don’t like fish, fish oil supplements are a great alternative.
These guidelines will get you started will in gaining lean muscle. Eventually, you will need to monitor your diet more closely in order to see improvement, and you’ll probably want a diet that’s a little more personalized for your body type and your goals. At this point, it may be worth investing in professional advice, but for now, just get started!
You can learn more about developing a great muscle gain diet at Jay Wood’s site. Have a look.