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There are exceptions to the rules of course, but if you are on a diet for building muscle, reduce your intake of these foods or eliminate them from your lean muscle diet plan completely. You will notice the difference right away. You will have fewer watery, soggy or flat looking pats of butter on your biceps, legs, shoulders and backs; and you will have a ton of lean muscular body mass. 2. Make sure you are eating sufficient protein. Most bodybuilders (and bodybuilders in general) use a protein intake of 20%~40% of your energy requirements. If you are not getting this much protein in your diet it is time to adjust your body fat percentage, if not start increasing your total daily protein intake. (The amount of protein you need and the amount of protein you can consume without eating more than you are physically able to consume are different from person to person, it is not that you are getting too little, but you are not getting this enough. You simply need more. I recommend between 1.5g ~ 2g per lb of bodyweight.) Many trainers and most body builders recommend you eat protein at least once and preferably every second or third day, just to ensure you are getting the required amount (or, if you choose, you can increase protein intake over the course of the day.) 3. Make sure you are working the following muscles: chest, triceps, biceps, triceps, deltoids, biceps, biceps, deltoids, biceps, or even more calves/legs/back (depending on how your training day goes.) Bodybuilders typically use a total of about 60 exercises per exercise to develop all the muscles that they use every day. Make sure you are working these muscles and maintaining some degree of progress each week if you have any goals that might require a lot more muscle mass and size for the future! (For the purposes of this article, "pumped" (aka "active") muscles are those you work in the "active range". Active muscles are the ones that have been worked in the past few days, but are under a lot of strain and/or in a very small area. These areas can be a few lbs in diameter but can range from several hundred to several thousand! You can see a list of active muscles on this page of my website. When working on this site you can find a number of charts and graphs that demonstrate which muscles are getting the most amount of work and which muscles are the most important to develop. Another thing which is critical to maintaining good body image and keeping a healthy body type is to have good posture. (Ple Similar articles: