No matter how hard you train or how blessed genetically result. Even those who seem to gain muscle mass just by looking at the weights can benefit from having adequate nutrition on their side.

But sometimes feed your body can be tricky. Unless you know what you’re doing, poor nutrition can lead you astray and become an obstacle rather than a help.

In this article, I will show 5 rules you can follow this New Year to gain muscle mass.


The frequency of meals

No matter the frequency of meals, to avoid fake gearno matter if you eat three times a day or take six containers of food to work, this is not more important than the total number of calories and macronutrients. Some men and women prefer to eat four times a day, while others can eat eight times a day. The best choice is the one that lets you keep in your diet. As long as you get to consume calories and macronutrients you need. The number of servings will not make a difference.

We must have a rational mind and remember that if your calorie intake is about 4000, could be hard to eat just four meals (we give 1000 calories per meal)

Consume shakes

Instead of struggling to get 3,000-4,000 calories per day with whole foods, the use of protein shakes / carbohydrates and fats can help you achieve your daily goals without making you feel uncomfortable or bloated with many whole foods. Omit products “gainers” that give you 1,000 calories or more and are full of simple sugars and unhealthy fats. Search products as isolated whey protein concentrate, whey protein, and whole egg, which have high values of protein, 159, 104, and 100 respectively. Want to be more practical? Create your own nutrient-rich smoothie: you can take protein powder, ground oats, banana, almonds, flax seeds, dried coconut, natural butternuts, oils and anything else you want to include.

The body type

One factor that is often overlooked in planning a diet and training program is the type of body you have. You may get the best volume gain diet in a magazine or online but may not do you much good if it has been designed for someone else in mind. Ectomorphs usually require more calories, carbohydrates and often more fats in your diet while Endomorphs want to be more careful with the total number of calories to see how your body reacts and avoid unwanted fat increases. Mesomorphs are the lucky ones. Usually, they will see good results relatively moderate consuming calories.

These categories play differently for each way, but they are excellent to help set your expectations and strategies. Do not obsess with them, but certainly keep them in mind.

Simple carbohydrates

Would you like to eat a plate of spaghetti? Just because you are on a diet does not mean you cannot enjoy it occasionally. Just be sure to measure the time correctly on your intake of carbohydrates, especially simple carbohydrates.

Plan your day

Having a plan when you’re going to eat, what you eat and how much you are eating instead of just improvising increase your chances of success. Take some time each week to devote to creating your diet. It’s the best way to guarantee results!