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1.EAT ENOUGH CALORIES & PROTEIN: To ‘bulk up” your lean muscles; start off eating a diet high in calories with correct proportion of carbs, protein and fat. To gain muscle mass it’s not necessary to eat everything in sight but you just need to remember that you must eat more calories than what you burn each day. On the contrary if you go far beyond the required calories and eat too much, you’ll initiate the fat-storing process. Hence, to facilitate the process of muscle building the key is to eat just enough that will not add fat to your body along with the muscle mass.

Protein is required to repair and regrow the muscle tissues. To build lean muscle you require at least 2 gram of protein per kg of bodyweight every day.

2.TIMING IS CRUCIAL: If you aim to build lean muscles without adding extra fat, it is good choice to increase you food intake for the breakfast and after the workout as these are the two times of the day when your muscles demand for calories are at its peak. After long hours of fasting after the last meal (Dinner ) the energy needs of the body is high so  you should eat sufficient portions for the breakfast and similarly  after intense workouts  to jump start the torn muscles adequate diet including whey protein is very crucial.

Another factor that needs to be considered in regard to the timing is choosing the correct nutrient at the correct timing. Carbs if not taken appropriately will be converted to deposits of fat. Ideally carbs should be eaten immediately after workout to repair and rebuild the muscles, however if extra carbohydrates are eaten during periods of inactivity will lead to accumulation of body fat.  In regard to the protein intake one must take protein such as whey protein not only immediately post work out to enhance recovery but also try to eat low fat high protein foods after every 3-4 hours to achieve your protein allowance.

3.HOW TO EAT ON NON-TRAINING DAYS: During the periods of inactivity you should decrease your diet proportionately to your activity schedule. You should not only decrease your portions intake of meal accordingly and to be more specific cut down on carbs during the non training days as the demand for carbs considerably fall down when you’re inactive throughout the day. Individuals who continue to eat the same amount of carb on the days they don’t train are more likely to gain more body fat.