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Muscle Building Diet: How to Eat to Lose Fat and Build Lean Muscle

Muscle Building Diet: How to Eat to Lose Fat and Build Lean Muscle

When I graduated college, the freshman 15 that happens to so many graduates skipped me. I could still fit into my high school clothes and I was proud I didn’t put on extra weight.

But there was one problem about my body that I was unhappy with, I looked dreadfully skinny in my pictures. My sister said my body looked really gangly, a very unflattering term I hated since I already thought my arms was excessively long and skinny like a monkey.

I longed to fill out my jeans and have more definition in the arms so I started lifting weights but didn’t pay attention to my diet or to what I ate because I ate healthy. I had three well balanced meals a day based on my Asian culture: a bowl of rice, little bit of protein and lots of vegetables.

After a few years of lifting, I compared my side by side pictures of before and after and I was shocked. I looked almost exactly the same as if I never lifted weights! It was a sad wake up moment that triggered me to hire a strength coach to help me out. He completely revamped my diet and helped me put on pounds of muscles in a short period of time.

In this article I will share with you what I learned about the muscle building diet to build lean muscle while shedding fat.

A muscle building diet and workout

What do you think is more important to building a body you want, your diet or your workouts?

Many say it’s 80% diet and 20% working out. As an experienced personal trainer, I say it’s 100% each. To get the results you want, your diet must align with your workouts.

You cannot expect to get great results if you train hard in the gym but eat like crap. A bad diet will translate into a sub-par workout which will not give you the energy and intensity you need to get results. By eating a healthy diet, you can train hard in the gym and recover properly to build muscles.

Likewise, you can eat 100% clean and healthy but if you’re not training in the gym multiple times a week with enough intensity, then you won’t be stressing your muscles enough to get them to grow.

So diet and training are equally important for optimal muscle growth and fat loss.

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Your calorie intake

The holy grail of body transformation is to be able to lose fat and build muscle at the same time. We are inspired by those amazing transformations we see on the internet and we think everyone achieved their results by transforming a fat cell into a muscle cell.

Successful body transformations start with understanding a little bit about how your body works.

For fat loss to occur, you must burn more calories than you eat. When your fat cells start shrinking, your body will metabolize the excess fat leaving you reduced body fat.

Building muscle happens when you eat excess calories. The extra calories will help to increase the size of your muscle fibers so that you gradually get stronger and increase your overall metabolism.

You may be asking how are you supposed to lose fat and build lean muscles at the same time? The honest truth is you cannot. They are opposing metabolic processes.

If you want to lose fat and build lean muscles, pick out which one start out with. My recommendation is that if you’re a woman with more than 30% body fat or a man with more than 20% body fat, your first goal should be lose fat.

Having a layer of fat will often times mask the muscle gains you reap from the gym. It’ll look like as if you’re just getting bigger and softer rather than leaner and more defined as you add muscle to your frame.

In addition, as you eat in caloric surplus to build muscle, you will inevitably also put on some fat. It’s just the nature of building muscles unless you are extremely meticulous about your calories.

To lose fat, calculate how many calories your body is burning and cut out between 10-15% of the calories so you start the fat loss process.

To build muscles, add an additional 10-15% of the calories of your current caloric burn to your diet. Monitor your weight and body fat to ensure you’re not packing on too much fat during this period.

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Protein – your muscle building macronutrient

This missing macronutrient in my diet was the reason for my lack of results.

At the time, I didn’t understand the importance of protein till my strength coach had me eating 175 grams of protein every day in the last phase of my transformation. It was a huge struggle eating that much protein primarily because I ate so little of it in my meals. I had to really focus on planning my meals to meet those requirements every day.

In the long run, increasing my protein consumption paid off because I dropped from 30% body fat to 22% in a matter of months without starving or being hungry.

Adding more protein in your diet can benefit you in multiple ways as listed below:

  • Increase satiety. A big reason why people fall off the diet wagon and quit their diets is because they’re hungry ALL THE TIME. With food restrictions and calorie restrictions, the mentality of feeling deprived every day leads to an increase in hunger. Adding a substantial amount of protein to every meal will leave you feeling satisfied and keep hunger at bay.
  • Boost your metabolism. Yes, you read that right! Out of all three macronutrients — protein, fat and carbs, protein has the highest thermogenic effect. Everything you eat takes energy to digest, store and absorb the nutrients, and discard whatever is left. The digestion of protein takes the most energy out of all three, so about 30% of the protein you eat gets burned off in the digestion process. How awesome is that?
  • Build and retain muscle mass. Muscle itself is metabolically expensive to maintain. It costs a lot of energy and calories not just to build muscle but also to maintain it because it’s active tissue. Protein is a macronutrient that your body cannot store. This is why it is vital that you eat protein around the clock to support muscle growth and repair. Without protein, your body will be unable to build new muscles that you are breaking down in the gym.

How much protein should you eat?

The recommended dietary requirements (RDA) for protein is at a modest 0.8 g/kg of bodyweight per day. This means if you weigh 130lbs, it would translate to eating a minimum of 47g of protein or about a 2 small chicken breasts a day.

This RDA requirement is the bare minimum of protein consumption and is based on the average sedentary individual. If you don’t exercise and sit for 8+ hours a day, then the RDA recommendation is perfect for you and there’s no reason why you need to eat more protein.

I have found from training clients that a higher protein intake translates to faster fat loss and a higher metabolism versus a lower protein intake even if you don’t strength train. Just by adding more protein to your diet causes you to eat less which results in weight loss.

For building muscle and fat loss, I would recommend about 40% of your total calories come from protein or about 1 gram of protein per bodyweight in pounds.

If you are new to eating that much protein, start by adding about 25 to 30 grams of protein per meal and work yourself up to including protein snacks or even proteins shakes to meet your daily requirements outside of your meals.

What are good sources of protein?

You can start making a dent in your protein intake by eating a big breakfast. Most people eat lots of carbs for breakfast like oatmeal, a bagel, a smoothie or a muffin of some sort and find themselves hungry well before lunch.

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Instead, swap out your breakfast with high protein choices like whole eggs, Greek yogurt, smoked salmon or throw in a scoop of protein powder in your smoothie or oatmeal.

Animal protein sources are complete protein sources and will be the best quality protein for your diet because they contain high sources of lysine which is the essential amino acid to build muscles. Make sure to get your protein from different sources so you’re getting different micronutrients and minerals.

For someone who is vegan or lean towards the more vegetarian diet, there are still plenty of options but it will be more challenging because most plants are not complete sources of protein. Soy and its products like tofu, tempeh and edamame are examples of a complete plant protein. Other examples of vegetarian sources of protein are quinoa, beans and nuts. Again, you want to vary your sources of protein so you get different vitamins and minerals from your food.

To supplement or not to supplement?

The most popular question that comes up when people think of building muscles is what type of protein supplement to buy.

My recommendation is to try your best to get protein from food sources first because they are a natural source of amino acids, minerals and micronutrients. Eating the protein versus drinking the protein will help to keep you full longer because your body needs to break down the food versus a protein shake just passes through.

But there are times where you’re on the go and you simply do not have time to sit down and eat. In that case, a protein shake would be a good option.

Do your research on a protein supplement before you buy so you get the best one for your needs. Below are recommendations of what you should look for in a healthy and clean protein powder:

1. It is 3rd party inspected.

The first thing you should research is to check if the protein supplement you are considering has been inspected by an independent third party company. This will tell you if the protein per serving on the nutrition label is accurate.

At the same time the inspection will also check for contaminants and heavy metals that could be present and harmful to your health.

2. Amount of protein (g) per serving is close serving size (g).

You also want to make sure that you’re paying for a protein supplement and not a meal replacement that is full of carbs and minimal protein. You can check by looking at the nutrition label.

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Often times the grams in a serving size are much bigger than the grams of protein in the serving size. This happens when there is excess filler in the form of coloring, flavors and sugar additives.

For example, one serving may be 30 grams but in it only has 23 grams of protein with the other 7 grams of miscellaneous filler. This means with each scoop of protein powder, 25% of your money is going towards paying for filler ingredients.

It’s also important that you want to make sure a serving size actually has a gram amount listed, otherwise you will have no idea how much protein you’re drinking in each serving which is deceptive marketing.

3. Very minimal to no fillers.

Extracting pure quality protein is an expensive process. To reduce costs, companies will add fillers such as natural and artificial flavors, artificial sweeteners and other components to make the powder mix nicely with whatever you blend it with.

If you’re consuming a protein shake or two everyday, it also means you’re drinking these artificial fillers which are unhealthy for you and do nothing to benefit your muscles. Do your best to look for a high quality protein and use your dollars to pay for protein versus fillers and flavoring.

Summing it up

Body transformation journeys are exciting life changing moments to really showcase your health and body potential. They are wonderful challenging moments that bring out the best in you.

Pairing the right workout with a healthy diet and macronutrient ratios will help you get results in a shorter time.

By following the recommendations in this article, you will be well on your way to building muscles and losing fat.

Featured photo credit: Unsplash via unsplash.com

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Candace Rhodes

Join Candace's course 7-Day Rapid Results teaches you everything you need to get started for a weightlifting lifestyle to be toned and strong.

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Last Updated on August 20, 2019

How to Control Your Thoughts and Be the Master of Your Mind

How to Control Your Thoughts and Be the Master of Your Mind

Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

Who Is Thinking My Thoughts?

Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

1. The Inner Critic

This is your constant abuser who is often a conglomeration of:

  • Other people’s words; many times your parents.
  • Thoughts you have created based on your own or other peoples expectations.
  • Comparing yourself to other people, including those in the media.
  • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

2. The Worrier

This person lives in the future; in the world of “what ifs.”

The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

3. The Reactor or Trouble-Maker

This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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This person can be set off by words or feelings, and can even be set off by sounds and smells.

The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

4. The Sleep Depriver

This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

The Sleep Depriver’s motivation can be:

  • As a reaction to silence, which he fights against
  • Taking care of the business you neglected during the day
  • Self-doubt, low self-esteem, insecurity and generalized anxiety
  • As listed above for the inner critic and worrier

How can you control these squatters?

How to Master Your Mind

You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

There are two ways to control your thoughts:

  • Technique A – Interrupt and replace them
  • Technique B – Eliminate them altogether

This second option is what is known as peace of mind!

The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

For the Inner Critic

When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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“Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

  • They rile up the Worrier.
  • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
  • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
  • They are a bully and is verbally and emotionally abusive.
  • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

Eliminate your worst critic and you will also diminish the presence of the other three squatters.

Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

For the Worrier

Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

  • Increased heart rate, blood pressure, or surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tense

Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

If you believe in a higher power, this is the time to engage with it. Here is an example:

Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

“Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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For example:

If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

“I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

Change those fearful thoughts when they happen:

“Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

For the Trouble-Maker, Reactor or Over-Reactor

Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

  • Increased heart rate and blood pressure; surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tension

I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

Breathe in through your nose:

  • Feel the air entering your nostrils.
  • Feel your lungs filling and expanding.
  • Focus on your belly rising.

Breathe out through your nose:

  • Feel your lungs emptying.
  • Focus on your belly falling.
  • Feel the air exiting your nostrils.

Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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Master your mind and stop the Reactor from bringing stress to you and your relationships!

For the Sleep Depriver

(They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

  1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
  2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

You can also use this technique any time you want to:

  • Fall back to sleep if you wake up too soon.
  • Shut down your thinking.
  • Calm your feelings.
  • Simply focus on the present moment. 

The Bottom Line

Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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Featured photo credit: Priscilla Du Preez via unsplash.com

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