How to Build Muscle with Your Diet

How to Build Muscle with Your Diet

Most people who are start a body building routine often choose to burn fat then build muscle or build muscle then try to lose weight. A more interesting challenge is to do both at the same time. This is quite difficult on the basis of how muscle and fat are built, stored and shed, but it is possible. It requires a routine that factors in a strict diet, with an even tougher exercise program, consisting of both resistance and cardio exercises.

Building Muscle

What do you need to do so that your body can bulk up? To achieve this goal you need to do resistance exercises with weights and also observe on your diet and catch on some sleep. The repeatedly breaking and building of your existing muscle mass makes your body to grow in mass. If you follow the routine to the letter, your muscle cells corrects and adjusts to take on increased weights and ends up becoming bigger. You also need to support your body building routine by eating enough food. This means that you will have to increase the intake of calories in your diet.

Calorie Deficit

A calorie deficit is a situation whereby the amount of calories you take in your diet is way less than what your body burns. This deficit makes your body to burn the excess body fat, so as to fill the energy gap. This results to loss of weight.

The Big Issue

To build more muscle while eating less than what your body needs to bulk up is a difficult process. Your body requires that you eat more to build muscle, and at the same time maintain a calorie deficit that will sustain the burning of fats. For real results, you have to make careful choices that require you to monitor what you eat, as well as the kind of workout routine you have in place.

The Building Blocks

Proteins and fats are two different food groups. They have unique, specific roles in the body, and are broken down and metabolized differently. Your body needs a supply of proteins to build cells and fiber such as muscles. A calorie deficit requires an overall lower intake of food to ensure that fat is burned. In order to build muscle while on a calorie deficit, you need to pay careful attention to the points below, as they make the most of the impact of proteins and energy on the body:

  • Eat Right

A diet rich in whole foods such as sweet potatoes, vegetables, fish and good fats (less than a third of your diet) is the cornerstone of this calorie deficit diet. The best way to ensure that you monitor what you eat is by making a meal plan. This allows you to know the specific types of foods you need to consume. Also it allows you to think through substitutions in advance, especially for cases where your ideal foods are not available. This ensures that you are always eating right.

  • Eat Just Enough, Overall

You should avoid feeling hungry or eating too much. Either of the two makes your body to send nixed signals which cause it to react differently. It is a worthwhile investment to find out how much food you need to sustain your normal levels of activity throughout a single day. There are health professionals who can provide resources such as tables and charts that can help you do this.

  • Ensure That You Eat Mostly Proteins

Proteins are body building foods. This is the fuel needed to ensure that you keep building larger, stronger muscles. A health or fitness professional can help you to determine the amount of protein you need for this diet. Spread this quantity throughout the day, and avoid any fats such as red meat. Go with plant based proteins, or lean animal proteins such as fish or chicken. Sufficient protein ensures that it supports all your body functions, as well as the demands of your exercise routine.

  • Design an Effective Exercise Routine

In order to have a reduction of fat in your body as you build muscle, you need to combine two different exercises. As you do your muscle building and resistance exercises, you should also incorporate cardiovascular exercises (cardio). In a single session, you should incorporate both, and make sure they are high intensity. Ensure that you get expert opinion when crafting your exercise plan. Let the fitness professional understand the specific goals of your routine (to build muscle while you burn fat).

  • Get Enough Sleep

Your body, more so your muscles need enough time to rest and rebuild, as a part of a successful program. When you get enough sleep, you give enough time for the body to carry out the necessary repairs and replacement of deleted resources.

  • Avoid Alcohol

There are different hormones and glands that influence the body’s response to any changes in diet, or any exercise programs. Chemical releases affect muscle function and metabolism, which also affects your fitness goals. Though most people may be familiar with the effects of sugar based drinks, they may be unaware of the impact that alcohol has on the body. It suppresses and causes over production of hormones, which affect how long and how fast food is processed, as well as muscle function. It is imperative to avoid alcohol during your fitness plan.


  • Discipline

The overall goal of this plan is to work with a difficult set of conditions in the body and to attain results from it. To build muscle, you should eat enough while a calorie deficit implies that you eat less than you burn. The success therefore is to ensure that both your diet and exercise plan keep the body at a constant optimum level. This requires a great amount of willpower and personal discipline. When you come up with a plan or a routine that sustains a higher intake of protein while on a calorie deficit you must stick to it at all times.


It is not impossible to build muscle while on a calorie diet. All it takes from you is determination and discipline and you will see yourself attain your fitness goals.