Building muscle mass demands essential materials just as much as your own house or apartment needs the required tools before the working process. Let’s consider an average individual of 80 kgs. This individual would need to consume 5 grams/kilo of carbohydrates per day with 1.5 to 2 grams of protein, together with some positive fats. This equals around 1,600 calories of carbohydrates and 450-600 calories of protein every single day. This is just the basic needs one has to meet in the first stage of bodybuilding.


The fundamental protein sources need to be:


– Lean meat (turkey breast, chicken breast, lean beef, etc.)

– Egg whites

– Lean products of dairy


The fundamental sources of carbohydrates need to be:


– Cereals

– Rice

– Whole wheat pasta

– Vegetables (green peas, broccoli, corn, beans, tomatoes, potatoes), good fats (linseed oil, oil-seeds, olive oil) – try to use these with great caution. Don’t over-eat them though.


It is essential to portion the daily intake of food into 6-8 meals. Why so? Initially, since smaller parts are easier to eat. Secondly, smaller portions may be digested much easier, thereby enhancing one’s overall metabolism. Third of all, six meals per day creates a kind of anabolic environment where you sugar levels in the blood have smaller chances to fluctuate. This small change may go a big way in your first development stage.


How can you know when is actually sufficient? Well, the optimal way of making sure is to simply write things down. You must have a calorie chat, purchase a kitchen scale, and begin jotting down on portions. Is this something that you believe is troublesome? Don’t worry too much about it. After a short period of 1-2 weeks, you’ll develop a natural habit of knowing when is enough and when it’s way too much for 1 single meal. You’ll know precisely how many calories carbs, proteins and fat to take in with every portion without measuring it every single time. If you don’t begin measuring & portioning your meals every single day, then you’ll never know what leads to setbacks in development. Without such practice, you’ll virtually have practically no chance or idea to calculate your sum of supplements and balance it with your caloric intake from that specific day.


There’s only 1 single ground rule: Every single person differs from the person next to him. We’re all unique, regardless of what other people say.