This book Body building diet for men contains lots of explained ways to build the body system with diet
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Consume enough calories: To build muscle, men should aim to consume enough calories to support their training and recovery. This may vary based on factors such as age, weight, activity level, and muscle-building goals, but generally, men should aim for at least 18-20 calories per pound of body weight per day.Get enough protein: Protein is essential for muscle growth and repair, so it's important to consume enough of it in your diet. Aim for at least 1 gram of protein per pound of body weight per day, or slightly more if you are training intensely. Good sources of protein include chicken, beef, eggs, fish, dairy products, and plant-based proteins such as beans and tofu.
Include carbohydrates in your diet: Carbohydrates provide energy for workouts and help to refuel the muscles after exercise. Aim for at least 2-3 grams of carbohydrates per pound of body weight per day, depending on your activity level. Good sources of carbohydrates include whole grains, fruits, vegetables, and legumes.
Don't forget about fats: Fats are important for hormone production and can also help with muscle building. Aim for at least 0.5 grams of fat per pound of body weight per day, including a variety of healthy fats such as olive oil, nuts, and avocados.
Stay hydrated: Adequate hydration is important for muscle function and recovery. Aim to drink at least 64 ounces of water per day, and more if you are sweating heavily during workouts.
Eat enough vegetables: Vegetables provide important nutrients such as vitamins, minerals, and antioxidants that can support muscle building and overall health. Aim for at least 3 servings of vegetables per day.
Use supplements wisely: Supplements can be a convenient way to help meet your nutrient needs, but they should not be used as a replacement for a balanced diet. Some supplements that may be useful for bodybuilders include protein powders, creatine, and beta-alanine.
Eat enough, but not too much: It's important to consume enough calories to support muscle building, but be careful not to overdo it. Eating too much can lead to fat gain, which can negate the muscle-building benefits of your training.
Eat frequent, balanced meals: To support muscle building, aim to eat frequent, balanced meals throughout the day. This can help to ensure that your muscles are getting a steady supply of nutrients and energy.
Be consistent: Building muscle takes time and consistency. Stick to your diet and training plan, and be patient. Results won't happen overnight, but with time and dedication, you can achieve your muscle-building goals.

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