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Good Nutrition to Build Muscle Mass

Using Creatine to Get Ripped

Creatine can help you build lean muscle and get the most out of your workout.

Creatine is an acid that occurs naturally in the body and helps supply energy to all cells in the body. Studies have shown that supplementing your diet additional creatine can help build muscle mass, reduce muscle fatigue, and improve muscle recovery rates. I began supplementing my diet with creatine about 1 month after I started P90X and I quickly saw a dramatic improvement in the strength and size of my muscles. As a skinny guy, I attribute much of my muscle gain to using this supplement.


My Diet to Build Muscle Mass

A common question for skinny guys or hardgainers, is "What do I need to Eat to Gain Muscle Mass".  I believe that workouts and nutrition go hand in hand and you can't get ripped without good nutrition.  The most important thing to know about your nutrition if you are skinny and looking to build muscle mass is that you have to eat enough calories.  If you are working out really hard, but not seeing any gains, you are probably not eating enough calories.  I usually eat 3,500 - 4,000 calories per day, but it depends on your body.  Now don't just go to Five Guys Burgers and eat 1500 calories worth of cheeseburgers and fries.  You need to make sure that the fuel that you put into your body is clean and healthy.  I try to maintain a balance of 40% Protein, 40% Carbs, and 20% Healthy Fats.   Carbs give you the energy you need to workout and breakdown your muscles while Proteins are the building blocks to build muscle.  It can be difficult to eat this many clean calories, especially if you are constantly on the go.  In order to maintain the highest metabolism and maximize my results, I usually eat about every 3-4 hours throughout the day.

A few tips that I have found useful with my diet:

  • Always keep P90X Protein bars handy to use as a snack between meals.  These bars are convenient, provide a high level of protein, and help to fill in the gaps when you can't have a meal.
  • Use Shakeology as one of your meals on the go.  Shakeology is one of the healthiest things that you can put in your body and it tastes great.  See my article on Shakeology for more info.
  • Hardboiled Eggs are a great source of Protein and easy to grab and go.  I usually boil a dozen eggs at the beginning of the week to keep on hand.
  • Use a food Diary to keep track of your calories and nutritional information.  I use an app on my iPhone called 'myfitnessPal' whicl allows me to keep track of my calories, protein, carbs and fat intake.  This is a great way to ensure that you are eating enough calories.
  • Eat a slow releasing protein such as cottage cheese about 30 minutes before you go to bed.  This will provide a good supply of Protein to build muscle while you sleep.
Follow the Jump for a sample of my daily diet plan for building muscle and gaining mass

7 Supplements for Skinny Guys to Build Muscle

Nutritional Supplements are a way for you to add additional nutritional value to your diet in addition to the regular food that you eat.  Supplements are not a substitute for working hard or eating right, but the will help enhance your progress by helping you to work harder and recover quicker.  If you are skinny and trying to build muscle mass and get ripped fast, then you will need to add supplements to your normal diet.  This is a list of the supplements that I take to help me build muscle mass and get the most out of my fitness routine.

1. Shakeology - This is the healthiest thing that you can put into your body.  Filled with 70 different ingredients it includes vitamins, minerals ,prebiotics , antioxidants, protein and amino-acids.  This delicious shake will boost your energy level, help to reduce cravings for processed junk food, lower your cholesterol and reduce your risk for heart attack.  Bottom line is that this drink just helps you to feel great and is a fantastic way to improve your overall nutrition.  See my article called "My Favorite Supplement - Shakeology" for more information.


My Favorite Supplement - Shakeology

Shakeology Bag ChocolateOne of the most important aspects of any fitness program is nutrition.  If you are skinny and trying to build muscle mass it is especially important because you need to take in a lot of calories. Of course it is easy to get a load of calories from junk food, but it is much more difficult to get the calories you need from healthy clean sources.  Most of us don't get the nutrients and vitamins necessary to fuel our muscles and gain mass.  If you want to get ripped fast, you need to supplement your normal diet with additional essential vitamins and minerals.  For me, the most important supplement is Shakeology.

Shakeology is not a diet drink, or weight loss drink.  Those things are simply designed to trick they body into thinking it is not hungry.  Shakeology is a health shake that includes over 70 healthy ingredients.  I am not aware of any other health drink that provides so many benefits in a simple, convenient drink.  It has Protein and amino acids to help build and repair muscle, Prebiotics to help with digestion, Antioxidants and Phytonutrients to help boost your immune system, and 23 different vitamins and minerals.

Since I am such a skinny guy with a high metabolism, i can eat whatever I want without gaining any weight.  In fact, I have a huge sweet tooth and I used to eat cookies, cupcakes, ice cream and just about any other sweet that I could get my hands on.  What I did not realize is that those foods made me feel tired and week.  It didn't give me any energy to workout so I was not seeing any muscle gain.  In addition, I found out that my cholesterol was high and I needed to make a change.


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