Second Step - Diet & Nutrition

Now that you have ascertained there is no liver, digestion or thyroid related problems (or if there were, you have taken action to treat that first), it's time to move on to the second step. I will start with diet & nutrition first because, as they say, muscle gain is 60% diet (& rest) and 40% exercise. The importance of diet is indispensable. 

You don't need supplements and mass-gainers to bulk up if you can eat well. A fairly basic principle states that if you are eating (and drinking) more calories than you burn, you will gain weight. At this point of time, you don't have to think about muscle mass or protein intake. 

You just have to eat more & more. And you have to eat healthy foods. A little bit of junk food is alright, but you should get into the habit of eating healthy.  I have always had trouble eating large portions. I still can't eat too much at a time. But I eat frequently. That makes it quite easy to up your calorie intake. This post doesn't actually explain how or what to eat. It simply explains the importance of diet & nutrition in bulking up. I will cover everything in detail in subsequent posts.

Little explanation of Diet & Nutrition.

Food nutrition is roughly composed of the following components.

• Protein
• Carbohydrates
• Fat
• Vitamins
• Minerals
• Water
• Roughage

Of these, the first three are known as "macro-nutrients" since they are needed in large quantities and these actually lay the foundation of your body. Water is not counted as a macro-nutrient since its easily available, but its importance is also paramount. So, I will suggest you take care of the macro-nutrients or macros and water. Lets understand how these combine to help you bulk up.

In very simple terms, the food you eat is broken down into its smaller components like lipids(fat), simple or complex sugars(carbohydrates) & amino acids(proteins) with the help of digestive enzymes present in your saliva & all the way down to your stomach. Liver also secretes bile which helps in breaking down (emulsifying) fat. Now you get why it is so important to keep your digestion healthy. These broken down elements are then released into the blood-stream and from where it is supplied to the body cells. This process is known as assimilation.

In one sentence, you will need enough proteins to build muscles, carbohydrates to help build your cell walls and energy and fats to support your overall body frame. Fats are also a vital component of many cells. 

I know this post is boring, but its important to understand the basics first before you start hitting the gym & eating more and more. This will help you analyze what you need to eat & in what quantities. This post will help you realize why eating healthy will speed up your muscle building and how you can achieve your goals fast.