Weight Training Muscle Building Diets

A good weight training muscle building diet provieds your body with the required calories to grow. In order to build muscle, you need to eat good. Starving yourself will only lead to muscle depletion. You need to be disciplined in the proportion of carbohyrdates, fat, and protein you eat.

One should also be aware as to when the body needs certain nutrition. Muscles go through stages of break down and repair and need nutrients to get through each of these stages. Deficiency will hinder your results.

Nutrition and Diet Tips for Building Muscle

Your body starts to breakdown its resources, including muscle, after 3 hours of not eating. Therefore, you should try to provide your body with new nutrients every 2 1/2-3 hours. This will ensure you never workout on an empty stomach.

Also, this will allow your body to stay in a positive nitrogen state to build muscle and keep nutrients available throughout muscle repair - where all the growth comes.

Maximize Muscle Building by Maximizing Your Meals.
The three most important meals come when you first wake up, before your workout, and before you go to bed. Your body is craving nutrients when it wakes up, after a workout, and in your sleep as it repairs itself. Eat something with a good balance of carbs, fat, and protein to ensure muscle growth.

Calculating What You Need to Eat

Calculating Specific Nutrients

The diet balance is 50% carbohydrate, 30% protein, and 20% fat.

Protein and Carbohydrates = 4 calories per gramFat = 9 calories per gram

I know your saying that 30% does not look like a lot of protein. Here's the math:Say you are 150lbs. That means you have to take in 2700-3000 calories a day of which 30% is protein (810-900 calories). That makes for 210-225 grams of protein (810/4 - 900/4).

The above formula allows enough protein to build muscle, enough carbohydrates to ensure your body is using carbs not protein for energy, and enough fat for weight gain.

Now all you have to do is is find out how many calories you have for each food group. Then divide that total by the calorie amount for each nutrient (4 for carbs and protein, 9 for fats). This will tell you how many grams of each you can eat.

Since you are having 6 meals a day, divide these totals by 7 to know how much you can eat per meal. Why 7? Remember I mention the post workout meal? Well this is when your body needs to most nutrients so you should eat 2 "meals" for your post-workout meal.

Math Breakdown
Here is my math breakdown at 140lbs.
Calories: 2520-2800
Protein: 189-210g
Carbs: 315-350g
Fat: 56-62g


Per Meal Total:
Protein: 27-30gCarbs: 45-50gFat: 6-7g

Last and most importantly, make sure you are drinking enough water every day. 8 glasses a day or more to keep yourself well hydrated throughout the day and throughout your workouts.