realistic diet to gain muscle



what’s up, guys. sean nalewayj here, www.seannal.com-www.bodytransformationtruth.comand today i want to discuss one very important principle that natural lifters really shouldbe aware of and understand. i did touch on this in the previous videobut i wanted to expand on the concept a little bit here. and that is the law the diminishing returnsthat you’ll experience as you progress from one year of training to the next. in other words, it’s the simple fact thatthe longer you’ve been properly training and the more muscle you’ve gain, the moreyour rate of muscle growth will naturally

slowed down. and the longer it will take to continue buildingadditional muscle. remember that your body doesn’t actuallywant to hold on to all these excess muscle that you’re trying to build. muscle requires a lot of energy and resourcesto built and maintained, so your body has genetic limits in place to prevent you fromgaining too much. and as you get further and further away fromyour natural set point, and your body is holding on to more and more of this extra muscle,the harder and harder it starts pressing on the brakes to stop things from going to anexcessive level.

so it’s not going to be a linear processwhere since you gain, say fifteen pounds of muscle mass in the first year, that you shouldthen expect to gain fifteen more pounds in the second year and another fifteen in thethird year. it’s not going to work that way. and expecting that it is going to work thatway is not only going to set you up for disappointment, obviously, but it can actually be directlycounterproductive to your results. and that’s because if you’re expectingto just continue replicating your rate of muscle growth form all the previous periodup to this point, because you think that process is supposed to be a straight line, but thenthe scale isn’t going up in the way you

expected or you’re not seeing a visiblegains in the way you expected it makes you liable to start pushing the envelope withyour training and your diet in a way that can actually have real negative consequences. getting carried away in the gym in terms ofvolume and intensity is one possibility which could lead to injury, but the other more commonone is that you’ll go overboard on your food intake trying to maintain that linearrate of muscle gain. and you’ll end up putting an excessive amountof fat as a result. you’ll think you’re putting on musclebut the actual ratio of muscle to fat gain will be far less than ideal, let’s say.

and this is something that happened to mepersonally as a beginner/intermediate because i just didn’t understand this concept andi way over estimated how much muscle i was actually capable of building within a certaintimeframe. so i was literally just stuffing myself withfood all day long, thinking that i was supposed to just keep building more and more muscleat the same pace all the way through. and as you can guest, i ended up putting ona very significant amount of body fat as a result. and then when i did cut later on, i realizethat the amount of actual muscle i have build relative to how much weight i have gainedwas way less than i thought it was.

so always keep in mind that your muscle buildingjourney will be a game of diminishing returns and it’s very important to understand thisso that you have realistic expectation about how the process works, and so that you canstay patient and so that you don’t do anything crazy with your training or your diet to tryto excessively speed up the process and end up fat or injured as the result of that. or fat and injured, which would be quite asad combination. when you first start out lifting, you’llmake gains relatively quickly because weight training will be a brand new stimulus foryour body and because you won’t be carrying a lot of muscle to begin with.

and as your body becomes more and more accustomedto training and it’s being forced to divert its resources on to building and maintainingmore and more muscle, the process will naturally i did cover this in another video and thisjust a rough approximation, but assuming you’re following a proper training and nutritionplan and you’re remaining consistent with it. and you’re starting once you’re fullygrown and from a normal healthy body weight then you’ll probably reach about 50% ofyour noticeable genetic muscle building potential within the first year of training. and then from there it will decrease by abouthalf for every year after that.

again, this is just a ballpark figure, sodon’t put too much stock in it. it could be 40%, it could be 55%, no one cansay for sure. but when you consider that most natural lifterswill max out the vast majority of the total noticeable muscle mass your body is capableof building within about three to five years of proper training and nutrition that wouldbe a reasonable guideline to go by. so in other words, out of a hundred percentof your genetic potential you’ll reach about 50% after year one, maybe around 75% afteryear two, 85-90% after year three. and then after four years and beyond you’dbe right up near your natural limit, which for guys with average genetics would probablybe somewhere around thirty pounds of total

lean muscle mass give or take. maybe twenty pounds for those slightly belowaverage, maybe forty for those with good genetics but somewhere around that thirty pound markfor the average lifter. and for women, take those figures and cutthem by toughly half. it’s not that you can’t build more muscleafter four or five years of training. you certainly can. but it’s just that the rate of growth willslow down very, very sharply. now, i know that some people don’t wantto believe this or they think it’s just a negative limiting believe, and you can achieveanything you set your mind to, but this is

just a fact of how the process works. and it’s a fact of how the builds muscle. there are genetic limits in place that influencehow fast you can gain muscle and how much muscle you can build in total as a naturallifter. and you’re going to be far better off bothphysically and mentally if you maintain realistic expectations with this. otherwise you just going to end up feelingconstantly disappointed and you might end up doing things in the gym or in the kitchenthat are actually counterproductive to your physique.

by all means, set big goals if that’s whatyou’re after and train hard and focus on your nutrition to maximize your own potentialif that’s what you’re trying to do. but at the same time, maintain a down to earthoutlook and understand that the more progress you achieve the more your overall rate ofprogress will slow down. and as a natural lifter, once you’re passedthat three or four year mark, assuming you’ve done things properly and have made a significancegains by that point, it’s best to really allow your patience to kick into gear, beproud of what you’ve achieved and then start thinking more in terms of a slower, graduallong term approach for continued progress over the longer term.

so i hope this was helpful, guys. if you want to get a complete step-by-stepplan to help you maximize your genetic muscle building potential in the most efficient waypossible. including fully structured workout plans,meal plans, supplement guides and one-on one coaching, make sure to head over to www.bodytransformationtruth.comand grab my complete body transformation blueprint system. you can do that by clicking up here at thetop of the screen, or by using the link in the description box. if you enjoyed the video, as always, makesure to hit the like button, leave a comment

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realistic diet to gain muscle,you can also check out my official blog overat www.seannal.com for all of my latest updates. and you can follow me social media here ifyou aren’t already. thanks for watching, guys. and i’ll see you in the next video.