Eat Big Get Big: 10 Ways To Eat To Build An X-Frame Body

Eat Big Get Big X Frame feature


A broad set of shoulders that peter out spectacularly at the waist. Then just below the waist, the form augments into a reversed V shape which is attributable to the expansive set of quads. To top it all the profile is buffed up at the lower and upper extremities by strapping and brawny forearms and calves. It’s the perfect outline and a dream silhouette. Keeping a strict check on your diet is mandatory along with following a muscle building program to ensure the best results. Follow these 10 simple guidelines if you want to get brawny and beefy in all the right places without paying the risk of extending your beltline.


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1) Keep a count on calories:

Calories play a pivotal role when you are endeavoring to become wide where it reckons and still remain lean in the waist. Consuming fewer calories will not only diminish your waist, but will whittle your muscle mass also. Similarly, eating too many calories will not only append muscle mass to your frame, but also add pounds to your midsection. So how do you manage to eat the right amount of calories that will help you pack on muscle mass but still guarantee that you remain lean and fit? One answer doesn’t necessarily apply to all individuals.

But for most guys, consuming between 16-20 calories per pound their body weight is the best strategy to opt for. It is recommended that you begin with 18 calories per pound your body weight but scrutinize your progress carefully. If you aren’t building enough muscle but seem to be getting sturdy abs, then you can shoot up your calorie intake to 20 calories per pound. If you sense that 18 calories is enlarging your midsection unhealthily then drop your calorie count to 16.

2) Concentrate on more protein:

Protein is crucial for the body as it renders it with the elemental amino acids which are the building blocks of the muscle. Although, for a typical person the RDA on protein is less then half a gram of protein per body pound, research has verified that athletes who are vying to chisel and sculpt their muscles require double the amount of this protein.

If you are endeavoring to build muscle mass, then it is suggested that you consume 1.5 grams per pound. Animal sources of protein like chicken, turkey, fish, eggs, beef and dairy are the ideal mines of protein and grant the body with every type of crucial amino acid that the body cannot produce on its own.

3) Take more protein drinks:

At two instances in a day you cannot rely on the above listed protein sources-1) half an hour before workout 2) half an hour after workout.

At these occasions, food protein sources aren’t germane as these are not digested speedily. To safeguard the muscles from impairment, to have a constant source of energy released during the workout and to possess building blocks for muscle nourishment and replenishment after the workout, you require protein sources which can be speedily digested like whey protein powder. You can drink a whey protein shake encompassing 20 grams of protein before your workout and another drink containing 40 grams of protein within 30 minutes after training.

4) Mind the carbs:

Though carbohydrates are imperative nutrients required for building muscle mass, exceeding their intake can rapidly elongate the midsection too and that’s one thing you want to evade when trying to build an X-frame.

The best way to solve the problem is to consume 1.5 grams of carbohydrates per body weight to be able to regulate normal insulin level and keep torching fat all through the day while still getting lean.

5) Ingest slow digesting carbs before workout:

Select carb choices that take a lengthy time to get digested or have a low glycemic index so that your insulin level is kept steady even though you are consuming carbs. Ideal carb sources which are digested slowly are whole-wheat products, fruits and sweet potatoes.

6) Hasten up your carb digestion:

It is time to ditch the slow digesting carb sources after workout and munch on the carbs which are immediately digested because you need to spike your insulin level. Elevated insulin levels after a workout will enhance fat burning process, improve the growth of the muscles and transmit the glucose from the carbs and the amino acids derived from the protein shake ingested before the workout into the muscles.

7) Get heavy:

To become bulky and lose midsection fat, you don’t have to survive on a low-fat diet. 30% of your daily calories should be derived from fat sources amongst which 5%-10% should come from saturated fat sources. Saturated fat sources retain better testosterone levels as compared to a low-fat diet and preserving optimum testosterone levels is vital if you are aiming to gain muscle mass, avert gaining adipose tissue and showcase a rippling X-frame.

Red meats such as steak and grounded beef are great sources of saturated fat and high quality protein and avocadoes, olive oil, peanut butter and nuts are great sources of monosaturated fats. Omega-3 fatty acids, walnuts and fatty fish are also essential for building muscle as these are great sources of polyunsaturated fats.

8) Eat more frequently:

Eating more frequently ensures that your body is getting a steady supply of energy and enough calories throughout the day to develop muscle mass and accelerate the metabolism rate so that you are able to stay lean and fit. Consuming the same proportion meals incorporating quality protein and carbs every 3 hours i.e. 6-8 total meals a day is recommended for best results.

9) Chomp at nighttime:

Slumber time is when your body is in the fasting mode for 7-9 hours. This fasting period instigates the release of amino acids from the muscle fibers to energize and fuel the brain. For those trying to get bulky and strapping, this is not good. The ultimate way to resolve this issue is to get proper nourishment right before bedtime i.e. eating healthy fats and proteins which are digested slowly. These decelerate the digestion process and supply a constant stream of amino acids for replenishment, thereby restricting the body from employing muscle fibers. Casein which is found in milk and cottage cheese is a good option. You can drink 30 grams of casein protein shake, eat 1 cup of low-fat cottage cheese along with 2 tablespoons of flaxseed oil or 2-3 tablespoons of peanut butter.

10) Take supplements:

There are many supplements that can promote your efforts to build a hulky frame while shedding pounds. Here are your best bets:

  • Arginine – 3-5 grams before eating breakfast, an hour or half before workout, an hour or half before bedtime
  • Creatine-3-5 grams to be taken alongside the pre and post workout diets,
  • Beta-alanine-1-2 grams to be taken with the pre and post workout meals
  • Branched chain amino acids and glutamine-5-10 grams with breakfast, in the last meal and alongside the pre and post workout meals
  • ZMA-supplements which comprise of 30 mg zinc, 450mg magnesium and 10.5 mg of B6 are to be ingested an hour before bedtime on empty stomach