Here is a list of some foods to help you build the mass of your muscles fast:

1.) Whole eggs- aside from the fact that eggs are very cheap, they are also a rich source of protein. Forget about the old school teachings that you only need egg whites. The yolk contains Vitamin D which aids in the muscle tissue repair. Eating 3 eggs per day is just right to help you build muscle mass.

2.) Beef- this is an all-time favorite of weight lifters. 100 grams of beef approximately has 30 grams of high quality protein. The best way to cook it is to roast it because it makes use of only a little oil.

3.) Chicken and Turkey- if you do not like beef as your main source of protein, then this is the best option for you. Just make sure you choose a lean cut and it’s 98% fat free.

4.) Fish Oil- it reduces muscle inflammation and it lowers body fat. There are a lot of fish oil supplements available in the market today.

5.) Oats and Berries- Oats reduce cholesterol level in your body and it is very high in fiber. Berries are a good source of strong anti-oxidants, they also prevent cancer and eye diseases. You can mix berries with your oatmeal.

6.) Mixed Nuts- they contain protein, mono and polyunsaturated fats, Vitamin E, zinc, potassium and magnesium. These are great if you want to gain weight and build muscle mass at the same time.

7.) Milk and Soy- although in liquid form, they are a good source of protein. Also, they compliment the amino acids found in meat which is utilized by the body for muscle recovery.

8.) Spinach- it prevents muscle and bone loss since it is one of the most alkaline foods high in nutrients.

9.) Quinoa- it’s a South American grain which is higher in fiber and protein than rice or oats plus it tastes a lot better and it’s gluten-free. You can eat it after you work out with meat and spinach.

10.) Yogurt- not only does it contain muscle friendly protein but it is also rich in probiotics which keeps your digestive tract healthy. If possible choose the Greek -style yogurt since it is thicker (more protein). You can mix it with fruit, spread it on bread or use it on top of chicken or onions.

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5. What to Eat to Grow Muscle

Always emphasize the correct way of building your muscles. Remember that we have different body types and what works for others may not necessarily work for you.

You need to apply 3 principles for you to build chest muscle fast:

1.) Proper Diet- combining the right diet and nutrition with exercise is a no-fail method of achieving a great and a healthier body. Know the food that you can and cannot eat to help build your muscles fast. Make sure you have enough calorie intake. Food rich in protein also plays a major role in helping you add mass to your muscles.

2.)Lift Weights- an efficient weight lifting program is the main process that you will use to achieve your desired results. One of the fastest ways is to use multi-joints movement in your training. Simply put, it includes more than one joint to lift the weight thus it employs more than one muscle group. Using more than one muscle group at once will give you faster results. One example of a multi-joint movement is the bench press. What you do in here is you use your shoulder and elbow joints and then the muscle group comprises the shoulder, chest and triceps.

Another thing you need to do is use as many muscle fibers as possible during the training. For you to make the most out of fiber recruitment, you need to lift heavy weights. How do you know that you’re lifting the right “heaviness”? The rule in here is that if you can safely handle the weight for a maximum of 8-12 reps with proper form , then it’s the right weight for you.

Lastly, you can do what they call a “Superset”. So what exactly is a superset? It is a combination of one exercise done immediately after the other with NO rest in between.

3.) Rest- you need to have enough rest to allow your muscles to recover and grow. It is only during your rest period that your body consumes the nutrients after the trauma from lifting weights occurs. Protein aids in repairing the muscle damage from your weight lifting program.

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Click here to get Vince DelMonte’s **FREE** Muscle Building Video Lessons – yes… totally free!

Experts say that using free weights for all heavy sets will help you gain muscle mass fast. The Smith machine works however if your goal is to add real mass, you can use dumbbells instead. How do they work? Dumbbells will make your ancillary (secondary) muscles work and at the same time build multipart mass. The point in here is that you have to utilize a great range of motion (using the dumbbells) for the number of muscles used in the routine. With this, results are better.

However, heavy weights combined with intense workout will increase the risk of injuries. A lot of bodybuilding professionals’ careers ended because of torn pecs, strained erectors and slipped discs. Always be careful and be sure to warm-up, don’t force because your body can only take too much strain. Gradually increase to the maximum lifting weight. Don’t overdo it! Some experts say you can use a limit of 16 to 20 sets per body part but if you are not competing, you’re fine with 12 to 16 sets per muscle group. Each set should be concluded in exhaustion, in this way, you can maximize the benefit of your weight lifting routine. Avoid training more than 2 body parts in a single day or you will end up over working your body. This might cause your muscles to stop growing.

Another important thing for building muscle mass is your diet. You need to watch what you eat all the time to get better results not to mention healthier. Include lean read meat in your diet – this can be beef or pork. Chicken, turkey and fish are also good sources of protein. You just have to make sure it’s 98% fat free. Proper diet incorporated with the right workout is proven effective to gain muscle mass and to achieve the body that you always wanted.

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5. What to eat to build muscles

While it is positive that you need adequate calories, you need to make sure that you are getting these calories from Protein. Most people should eat 1-1.5 grams of protein for every pound of body weight. So a 230 pound weight lifter needs 230 to 345 grams of protein every day. For the right diet, let’s not forget carbohydrates. Carbs are the natural source of fuel in your body, we need carbs for energy.

What specific food can you eat? Turkey, chicken and fish are good sources of protein and amino acids, these are essential for body building. Amino acids also aid in the breaking down of the protein to heal your muscles after weight lifting. But you also have to remember, stay away from fried food and always go for lean meat. As much as possible go for 98% fat free meat. Eggs are also popular source of protein. It is best if you eat the whole egg and not just the egg white contrary to what most people believe in. the egg yolk contains Vitamin D needed to maintain the structure of the muscle tissue. Studies show that eating 3 eggs a day will enable you to develop twice as much muscles than those who eat one egg every day.

Also, you can eat foods that are rich in potassium like strawberries and bananas. They definitely help in repairing your muscles. You can also try Spirulina, green-algae full of nutrition and protein but it is low in fat. It contains anti-oxidant for your muscle recovery. You can just add this to your breakfast shake.

Diet plays an important role in helping you build your muscles fast. Even if you work out religiously but if you have a very poor nutrition intake, the tendency is you will not achieve the results that you want. During your rest period, that’s when the body makes use of the nutrition from your diet to make muscles grow. Having an excellent nutrition plan is a sure way of achieving great results.

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You require stamina as well as muscle building materials to execute the workout sessions and transform the calories into muscle mass. However one has to be careful to select food which is high on protein and carbohydrate and low on fat otherwise you will land up saturating fat in your body rather than building muscle mass.

A protein based diet is best for muscle building. But one has to be careful to select food items which are rich in protein and low in fat. Protein based items include lean meat, dairy products, eggs, fishes, vegetables and fruits. High protein is essential for fast muscle gain and has to be consumed adequately. However certain products like beef should not be consumed even if they have high protein because they have very high fat which is not good for muscles.

Carbohydrates are also essential for muscle growth. Include items which are high carb fiber rich like cereals, whole grains, vegetables. Determine your daily calorie intake required for the muscle build up and include high carb products in your diet accordingly. Select products which have low glycemic index like spinach, cabbage, cereals, etc.

Some amount of fat is also required for muscle build up. These are known as good fat which actually speeds up muscle building process. Items with good fat are olive oil, flaxseed oil, etc.

There are certain products which help in fast recovery of muscles from post workout damages. Yogurt, if taken with fruits, help in the recover process of muscles. Almonds help to recover the body from free radicals released during workout sessions. Water also needs to be consumed in large quantity which helps in muscle growth. Your unhealthy snack habits have to be stopped. You have to reduce consumption of tea, coffee, aerated drinks as these kill your thirst for water. Munch on something healthy like fruits and salads when you feel to have some snacks between meals.

Various muscle building products like food supplements and certain drugs (legally approved) can be taken too if you want fast muscle build up. However before taking them, do remember to ask your physician for effectiveness and proper dosage of these drugs. Your body might be allergic to some while others might not work effectively in your body and it makes no sense spending huge amount on these without doing a research on their usage and effectiveness. Food supplements with high protein and carbohydrate content can be consumed.

One more thing which has to be kept in mind is that the food has to be taken in right proportion, not less because that might not give you required calories to burn into muscle mass and not more because that might result in fat saturation.

CLICK HERE: Gain Muscles Fast with a great step-by-step guide to build muscles that won’t fail you? find out more.

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The following 3 tips will have you gaining weight in no time flat:

1. Re-evaluate what ‘healthy foods’ really means

To someone with your bodytype, is what I mean. If you’re eating a lot of high fiber, low-GI and high protein foods, then good for you. You’re on the right track. However, if your diet has mostly low fat options, then you’re never going to get enough calories to beat your fast metabolism. Even worse, your testosterone production is not going to be optimal to support weight gain in the form of dense muscle.

What to do? Eat more whole eggs, red meat, dark meat poultry portions, etc. When you eat salads, use a dressing that contains olive oil. Use butter on your warm veggies. You get the picture…

2. Supercharge your liquid meals.

Your big-boned comrade that can afford to lose some fat should mix his protein shakes with water or skim milk. Not you. You should use whole milk. And if that doesn’t help, add whipping cream in place of some of the milk. Not only will your shakes taste a whole lot better, you’ll also get a ton more calories. Much more than if you tried to forcefeed yourself more solid food, which is not always possible.

3. Minimize cardiovascular exercise

If you must do cardio, then do very little – and choose the right type. Long, slow cardio will just make you more catabolic than you naturally are. Bye bye muscle. Rather do interval training, and then only very short sessions – 15 minutes max. You don’t need cardio if you’re hitting the weights as hard as you should be.

4. Choose an appropriate mass building system

Those workouts in the bodybuilding mags? Trash. As are most books and ebooks on the market. And so are the diets they recommend. Those ‘diets’ are just built around selling you ‘magic’ supplements that don’t work.

Go to my blog, MuscleAndThickness.com, to see my muscle mass building course recommendations.

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It goes without saying that if you choose the wrong program to build muscle fast you might end up with the wrong results. When you go to your gym, you should speak with a trainer to see if a specific program can be designed for you. It should include all of the weight lifting exercises that a muscle building program should have.

Find out if there is a nutritionist working at the gym so that you can find out the proper combination of nutrients and calories to achieve your goals. Ask the nutritionist to plan a diet that will help you build your muscles and continue to maintain good health. He or she should be able to work out a plan that is right for you.

After deciding on the appropriate exercise routine and diet, you’ll have to be regularly working out. The gym isn’t always the most fun place to head to, but if you are sincere about bodybuilding, you’re going to need to be serious and always be there when scheduled for a workout.

You’ll need to patient with your workout, as well. Don’t be tempted to skip your rest days because you are feeling frustrated with your results. The rest periods are very important. If you feel the need to workout on those days, take a walk or get in some cardiovascular exercise and leave the weights alone.

With the proper plan and your commitment you will achieve your results in no time. Continue to work with your trainer so that your workout can be changed slightly to avoid boredom. It is sometimes necessary to change your exercises so that you are working the muscles with a different range of motion. It’s important that you continue to monitor your results so that you are sure you are performing exercises that are working toward your goal.

In order to not lose the results you’ve worked so hard for, you will need to workout at a maintenance level. If you do not continue to workout even after you’ve achieved your desired results, you might begin to see a slide in your muscle mass. In a maintenance phase, workouts are more about maintaining the muscle you’ve built with your hard work, rather than to gain muscle mass beyond what you’ve already accomplished.

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