How To Gain Weight and Muscle
Gain Weight Build Muscle Fast
Step 1: Eat to gain weight
We already read that 1 pound = 3,500 and if we eat less than 3,500 per week we
lose 1 pound, but if we eat 3,500 more calories we gain 1 pound. A starting point in
gain the right kind of weight is to eat 7,000 more calories per week. That means
1,000 more calories per day on top of your maintenance calories. For example, I
weight 180 lbs and have a maintenance calories of 180 x 15 = 2,700. I would need
to eat 3,700 calories per day in order to gain 2 pounds per week
.Step 2: Eat 50% of your calories from carbs, 30% from
protein and 20% from fat
You need carbs to grow and they are very important for you to gain weight. Just like
eat for fat loss you need to eat your carbs from intact sources, protein from lean
meats, and healthy fats. If you keep your fat percentage around 20% or below it will
reduce the amount of fat you gain during this bulking phase. But remember you will
gain fat and it is impossible to avoid it. You can minimize this by choosing the right
carbs and fats that you eat. Don't think that since you are bulking that you can eat
McDonald's everyday because you will gain weight but it won't be muscle.
Step 3: Eat 6-8 meals ever 2-3 hours
You need to feed your body every 2-3 hours in order to keep it in a anabolic (growth)
state. So for me I can break down 3,700 / 7 = 528 calories per meal. Remember
that each meal should be as close as possible 50% carbs, 30% protein and 20%
fat. Eating 7 meals a day is pretty hard since you are always eating something or
preparing something, but it is worth the results you see.
Weight Lifting to get big:
When you are gain weight, your training has to change also. You should focus on
workout out your whole body not particular muscles. Do compound exercise such as
bench press, squats, clean and press, pull ups, etc. Your goal when trying to gain
weight is to gain the muscle everywhere on your body. Remember you can always
define and sharpen your muscles after you have gained the weight.
Limit your cardio to only 1-2 days per week and do not perform cardio on the day
you lift weights!
Incorporate these things for better results:
- Have a shake before you got o sleep, read Before Bedtime Shake
- Have a pre-workout drink for maximum growth, read Pre-Workout Shake
- Have a post workout shake with these nutrients, read Post-Workout Shake
- Look into these 3 supplements for even better results, read Top Supplements
