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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 October 15, 2019

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More to Help You Succeed in Life

                            Featured photo credit: Ryan Wong via unsplash.com

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