"You need to eat, to grow."
This is one of the oldest muscle building quotes, likely dating back to the 70's and becoming a very popular saying in the 80's. And there's a whole lot of truth to it.
The fastest way gain muscle quickly is through eating. Yes, you have to have a good weight lifting workout in place, but given that you are training hard and relatively heavy, then the next major step is putting your time in at the kitchen table.
Here's what to eat to build muscle fast:
Protein. The base of each and every meal is protein. We are talking beef, chicken, turkey and eggs. Forget about measly protein sources like a handful of nuts, a can of tuna fish, or a scoop or protein powder. You need some big, calorie dense protein sources. Good, strong portions are also required. If you have chicken try to go for 2 chicken breasts. Eggs try to go for 4-8 eggs (with a mix of yolks and whites only). Go for a half pound or more of quality beef. You get the idea. Protein is what builds muscle, so this should be the base of every meal.
Carbs. When you are dieting, you should cut the carbohydrates way down. But you are not dieting. You are bulking. You are trying to gain muscle quickly. So while you don't want to just blindly pig out on any carbs, you do want to fill up on good carbs. Rice, potatoes, yams, quality breads, and oatmeal are examples of good carbs to bulk up with. While you can be a lot looser with carbohydrates while you are bulking and can get away with pizza and heavy pastas every now again, you still want to avoid junk carbs like donuts and cake.
Fats. As far as fats go, you will want to add some healthy fats to your bulking routine. A tablespoon or two of olive oil can greatly increase your calories. Peanut butter, healthy oils, nuts and avocado are all good sources of healthy fats to add to your diet. Again, you still want to avoid eating a whole lot of saturated fats and greasy foods. You can certainly be more loose about it, but don't make a greasy bacon burger a daily meal choice.
Eating makes all the difference. You can eat right and build muscle fast (2-6 months you'll see excellent results with a good bulking diet), or you can eat like a bird and spend years gaining only a minimal amount of muscle at best.
Here's the first resource you should read for muscle food diets - http://www.SizeGirth.com/muscle-foods.html There's a muscle bulking diet book on this site that is outstanding. It's one of the easiest muscle bulking books to follow which gives you exact recipes on what to eat to grow muscle as quickly as possible. Definitely give it a look at http://www.SizeGirth.com/muscle-foods.html
Article Source: http://EzineArticles.com/?expert=Chess_McDoogle
