construct a quality muscle buiding diet

A quality diet will consist of 20% to 30% protein, 55% to 65% carbohydrates and 15% to 25% fat. It should look something like this:

25% protein
55% carbohydrates
20% fat

Just remember that everyone is different and you will have to do a little experimenting to find your optimal amount of nutrients to include in your diet. Different people have different goals and therefore, different eating habits.

If you are gaining weight, think about putting on ½ to 1 pound of body weight per 100 pounds of body weight each week for two to three weeks.

After 5 weeks, gain an average of ½ pound of body weight per 100 pounds of body weight each week. You will need to monitor your progress and make any adjustments. If you have trouble gaining, add an additional 300 to 500 calories per day to your diet. You may need more depending on your metabolism. If you have a super high metabolism, you may need an extra 500 to 1,000 calories per day more.

Just remember that you will need to experiment a little to find out your optimal caloric intake. Everyone is different and will need different nutritional needs.

The thinking is quite simple. Hard, heavy and smart training followed by rest and consuming quality calories in the form of protein, carbohydrates, and fat.

Remember that Protein, carbohydrates, and fat need to be structured in a balanced combination to support optimal muscle growth while maintaining overall good health.

Also remember to record any changes to your diet in your diet log.