It can be very distressing to work really hard in the gym every day and not see the results at all. What you must keep repeating to yourself if this happens is that there is no such thing as a person that can’t build muscle. Everyone can put on muscle if they are training correctly. The problem is that correct training is not easy to achieve. In the article we set down the basics.
Understanding body type:
There are three body types: endomorph, mesomorph and ectomorph. Endomorphs tend to put on fat rather easily and are generally quite stout. They should reduce (but not eliminate) their fat intake. They should also not cut down too heavily on their carbs in the hope of losing the excess fat because the body will then go and get calories from the protein and not use it to build muscle. The mesomorphs are of a medium build and usually have less difficulty losing weight and putting on muscle. The ectomorphs are the “skinny” ones with “spaghetti arms”. If they add enough high quality fat to their diet they can actually put on lean muscle very well.
Bodybuilding starts in the kitchen. The biggest reason for unsuccessful muscle gain is due to incorrect nutrition. Unfortunately finding the exact calorie count, macro-nutrients and micronutrients that work for can be rather tricky. As far as the calories go, you will have to sit down with a calorie counter and figure out how many calories you need for your height, weight, age and daily activities. If you do an office job you will surely need less calories than if you do a job that requires physical strain. Once you have found your individual calorie count, you can add 500 calories a day for muscle building. The calorie intake should be divided up as follows: 25-35% protein, 45-50% carbs and 20-25% fat, according to your body type, divided up into 5-6 meals a day.