For more information buy or download the following ebooks: (Clicking on the link will lead you to a free download page).
The Truth About Building Muscle
Burn The Fat, Feed The Muscle
As you all know there has been a big debate for quite a long time on what should be considered a "clean" diet. One school of though preaches that a "clean" diet should be the diet where you eat only "healthy" food, healthy food being considered the food which contains a lot of vitamins and minerals, while the other school of thought suggests that a "clean" diet should be the one where you dont gain a lot of fat. So which one is right? Should you only eat food rich in micronutrients? What should you do to gain muscle while limiting your fat gain?
The debate between what should be considered a "clean" diet is purely dependant on ones opinion, and only exists because people fail to use the correct terminology for each case. A diet rich in micronutrients should be labeled micronutrient rich diet to avoid misconception, and a diet where you develop your muscle while limiting your fat gain should be called slow bulking diet.
While it is true that micronutrients are very important for a healthy lifestyle and even for muscular development, to gain weight by simply eating micronutrient rich food is simply impossible. Micronutrient rich food are most of the times low on macronutrients, like protein and fat, and macronutrients are even more important in terms of health and building muscle, so the reality is that you should find a good balance between micronutrient and macronutrient rich food. You should eat enough vegetables and fruits to absorb adequate amounts of micronutrients but you should also eat enough macronutrient rich food to get a decent intake of calories and macronutrients. This means eating food considered "less healthy" is fine as long as you dont exagerate on the amount you eat and as long as you are still eating enough of the "healthier" foods.
Note: I use "healthier" and "less healthier" here just to make it easier to be understood. By now if you have been reading articles in TrainingnNutrition you should know that no food is considered "healthy" or "unhealthy", only your overall diet can be characterized by those labels.
And finally we have the most asked question, "what should you do to gain muscle while limiting your fat gain?". There are a lot of important factors to answer this question, but to simplify it all, it basicly depends on your diet, your training, your sleep and your genetics.
Your caloric intake, in relation to your energy expenditure, dictates your weight change. (If you eat more calories than you expend you will gain weight, if you eat less calories than you expend you will lose weight). Training, diet, sleep and genetics are the most important factors on how much of that weight will be muscle. So to limit your fat gain you should not get too much calories, 500 calories above maintenece is recomended, while training adequately (read our training articles), having a good diet (read our other diet articles to create your personalized diet) and having at least 8 hours of sleep per day.
For more information buy or download the following ebooks: (Clicking on the link will lead you to a free download page).
The Truth About Building Muscle
Burn The Fat, Feed The Muscle
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