It's a surprisingly simple program
One of the biggest names on YouTube Fitness shared the diet plan that helped him gain 15 pounds of muscle – just over a rock in weight.
Brandon White is half of the YouTube fitness duo & # 39; Buff Dudes & # 39; alongside his brother Hudson.
Even the most experienced lifters will benefit from changing their routine occasionally, but the rules of this exercise plan and diet will work for everyone.
Building muscle isn't just about blowing your bum in the gym. You need to keep your diet in check until you are consuming enough calories, but not too much, to gain fat.
Sleep and hydration are also of tremendous importance to providing energy and helping the body repair and grow.
Daily diet to build muscle
White's daily diet was based on five meals:
- Meal 1: oats with banana, walnuts and protein powder
- Meal 2: chicken sausage, three eggs, vegetables and rice cake with peanut butter
- Meal 3: Two homemade burgers with onions and cottage cheese
- Meal 4: Salmon with Fried Potatoes and Green Vegetables
- Meal 5: Another serving of salmon and potatoes
The total number of calories on this diet was 5000. But your goal may be different. White tried to reach a goal weight of 109 kg.
He admitted that consuming so many calories every day would build up some fat.
"There's going to be an increased fat percentage because you're just putting a ton of extra calories and macronutrients into the body and storing some of them as fat," White said.
"But staying as active as you can, doing those tough workouts and getting that sleep, anything that comes together is going to keep you lean and build that good muscle over time."
If you are 10 to 20 pounds lighter or if your activity level is quite low, you will need far fewer calories to build muscle.
Use one of the many online calculators to get a rough idea of the calories you need.
When should you change your exercise routine or diet plan?
Fitness instructors are told that you need to change a fitness routine every three to four weeks. But many people make the mistake of completely revising their training plan every month.
Instead, the basics of your routine should stay the same, but you may want to change other variables.
These can be:
- Specific exercises that you do
- Rep range
- Total weight increased