diet to gain muscle definition



hey guys, sean nalewanyj here of seannal.comand bodytransformationtruth.com and today i want to answer a very common question thatpeople ask me all the time which is why am i getting stronger but not bigger. yes, it’sperfectly possible for you to make noteworthy gains in strength without any real size gainsto go along with it. see, in simple terms, your body can basically produce strength gainsin two primary ways. the first is through muscular hypertrophy, or growth and this refersto an actual increase in the cross-sectional area of the muscle itself. and if you’retrying to pack on muscle size, this is obviously the type of gain that you’re after. andthe second is through neural adaptations. and in this case, your body is basically becomingmore efficient at recruiting motor units and

making use of the muscle mass that you alreadyhave. if you’ve been gaining strength without the size to go along with it then this isthe primary adaptation that you’ve been experiencing. while it’s possible that thisis happening as a result of an improperly structured workout plan, it’s not very likelythat this is the case. if you’re already in the gym and you're making consistent strengthgains over time then you'd have to be making some pretty basic fundamental errors in yourtraining structure in order for your workout plan to be the root of the problem. so hereare a few possible, but unlikely scenarios. number 1, you’re mostly performing setsof 3 reps or less. this would primarily result in gains in strength and power rather thanactual hypertrophy. secondly, you’re performing

sets primarily of, in excess of 12 reps. andthis is going to primarily result in increases in endurance again rather than hypertrophy.another possibility, you’re only performing a couple sets per muscle group per workout.this is going to prevent you from creating enough metabolic fatigue in the muscle inorder to produce significant size gains. another possibility, you’re training each musclegroup less than once every 10 days or so. you could still produce size gains in thisway, but it would be a much more gradual process. and finally you're training or rather you'renot training all of your muscle groups equally. if all you’re doing is going into the gymto train your “showy” muscles like your chest or your biceps, or your abs then theoverall changes to your physique are going

to be far less noticeable and take a muchlonger period of time. so if you’re making any of those basic errors, you're going towant to fix those immediately. you're going to want to make sure that you’re stickingto a hypertrophy-based rep range anywhere between 5 and 12. you're going to want tomake sure that you're hitting each muscle group at least once per week, that you’reperforming multiple sets per muscle group during each session and that you’re trainingyour entire body with equal focus and intensity. however, assuming that you already have thesebasic training principles in place, which i'm sure most of you do, then your lack ofsize gains likely has nothing to do with your actual training plan at all. yes, your currentplan could probably be tweaked and improved

further but if you’re employing all of thoseprinciples that i just mentioned and you’re making consistent gains in strength as well,then your workout plan is already structured at least well enough to produce noticeablegains in muscle size. so, what's the real problem here? well, it's pretty simple andit’s your diet. more specifically, you’re not consuming an adequate calorie intake eachday. remember, in order for you to build a significant amount of muscle, you have toprovide your body with a calorie surplus each day by consistently consuming more caloriesthan you're burning. now this is known as the “law of energy balance”, and withoutthis in place, your gains are basically going to be non-existent. so if you’re gainingstrength without the size then the chances

are that you’re consuming a level of calorieseach day that is either right at or right around your calorie maintenance level. you’retaking in enough for your body to maintain its current weight, but you're not providingthat additional excess that is needed in order to fuel new hypertrophy gains. it’s possiblethat you’re already aware of this, but if you’re simply “winging” your diet eachday without tracking anything then there’s a very good chance that you're still goingto end up missing the mark. so what's the basic solution here? well, you need to findout what your calorie maintenance level is, increase it by about 15 to 20 percent andthen track your intake each day in order to make sure that you're falling within the properrange. for the very best results you should

ideally be tracking your individual macronutrientintake as well, so your proteins, your carbs and your fats, but at the very least you’regoing to want to make sure that your calorie intake is nailed down. total calorie intakeis the primary, underlying foundation of your entire nutrition plan and if this basic principleis not being employed then you’re completely wasting your time at the gym. so, how do yougo about calculating this? well, the easiest option is to just head over to seannal.comand access my free bodybuilding macronutrient calculator, which i'll link in the descriptionbox below. this is going to completely automate the process for you and it just requires youto punch in a few basic stats about yourself. not only does the calculator outline yourdaily calorie needs, but it's also going to

cover your protein, carb and fat needs aswell. or, if for some reason you want to calculate this all manually then you can check out anarticle that i wrote previously called “how many calories per day to build muscle" whichi'll also link in the description box as well. this one simple shift in your bodybuildingprogram is immediately going to take you from a place of complete stagnation to consistentlygaining brand new muscle size every single week. so thanks alot for watching this videolesson. i appreciate all the support. if you found the information useful here today pleasemake sure to hit the like button, leave a comment and subscribe to stay up to date onfuture video lessons. also make sure to check

diet to gain muscle definition,out my complete fully structured step-by-stepmuscle building and fat loss programs over

at bodytransformationtruth.com. the link forthat is in the description box below and make sure to join the facebook page for daily tipsand updates. the link for that is also in the description box. talk to you again soon.