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Chances are, if you’ve looked into muscle workout plans, you’ve seen just how different they all can be. A common theme in many of these muscle building approaches is to eat an excess of calories in the gaining phase and then a deficit in the cutting phase. It’s known as bulking and cutting technique. Unfortunately, with this approach you tend to pack on a LOT of excess fat during the bulk up period. But you actually CAN add significant muscle mass that doesn’t bombard you with an overabundance of bodyfat, if you use the right muscle workouts.

“How can I gain solid muscle, and not acquire excess bodyfat?”

Believe it or not, regardless of what you gym trainers are telling you, you CAN see significant muscle gains WITHOUT eating everything in sight. You can actually build solid mass AND lose bodyfat AT THE SAME TIME! How does this work? Well, muscle mass is largely a result of how much you use the muscle. Your daily consumption of calories is what determines the amount of bodyfat you will have on your body. Essentially, fewer calories equates to less bodyfat, and longer, harder muscle workouts equates to MORE MUSCLE! For an amazing physique in less time, THIS is the approach to take!

Here’s the “right” amount of calories for you to consume daily.

The general rule of thumb is to simply find out just what YOUR body needs to keep your weight the same, and consume slightly LESS. There’s really no set number; it will vary from one individual to the next. One way to get a pretty good idea of this amount is to take your weight (pounds) and multiply by ten. For example, a man weighing 165 pounds should consume a little less than 1,650 calories each day. By following this caloric deficit for the first two weeks, the main objective is to monitor and record your bodyfat percentage. You can keep eating the same amount of calories throughout your time of muscle workouts as long as during that two weeks your bodyfat did not increase.

“What about protein? How much do I need during muscle workouts?”

Some people in the world of fitness (big business, really) have led us to believe that we need MASSIVE quantities of protein to build muscle. Regarding protein consumption, we could literally fill an entire book with information on this touchy topic! But THANK GOD we don’t have to! The book “How Much Protein,” by Brad Pilon, spells it out for us. Brad worked in the supplement industry as the Head of R&D for one of the largest supplement companies in the world. His conclusion was that we really only need 1/2 a gram of protein per pound of body weight. Therefore, the 165 pound man really needs only a daily protein intake of about 83 grams. Call it 110 if really want to. There’s just NO NEED to get all carried away about mass quantities of protein! Remember, muscle size is much more related to muscle workouts than with dieting. Fat, or lack of body fat, is closely related to diet.

The Best Supplement for Your Muscle Workouts

If you are going to take one supplement during your muscle workout phase, then make sure you take creatine. It’s the ONLY supplement on the market that is KNOWN to build muscle and increase strength more that eating nutritious food alone. Other than creatine, you should be getting the necessary ingredients from the foods you’re already eating. So right after any of your muscle building workouts, make sure and take 3-5 grams of creatine.

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