What To Eat To Gain Weight And Muscle – Build Muscle Mass Fast
What To Eat To Gain Weight And Muscle

Look, if you are looking to gain muscle mass, there are so many options out there. You can chase your tail, trying out every new ‘fad’ supplement and ‘secret’ technique to gaining muscle, or you can simply become educated on WHAT ACTUALLY WORKS. Learn the basics, follow them well, and you will soon be adding that muscle you have been struggling to gain for so long.

First we will take a look at the best workout routines to gain muscle, since TRAINING is key to building muscle. Next, since muscle will only grow when you feed it properly, we will look at nutrition. What should you eat, and how much should you eat to gain muscle? These questions will be addressed. Finally, we will cover an often overlooked, but ESSENTIAL element to building lean muscle mass – RECOVERY. If you don’t rest properly, you won’t gain. PERIOD.

When you are taking care of these three elements, you will be well on your way to gaining POUNDS of muscle. So let’s get started…

STEP 1 : How to Gain Weight – Workout Routines For Muscle Gain

You might have seen any number of pro bodybuilder routines in ‘muscle’ magazines, and you might think that in order to gain muscle, that you have to spend HOURS in the gym, hitting every body part from every different angle.

This couldn’t be further from the truth.

The fact is, you will experience your greatest gains by doing simple, compound movements with HEAVY weights. These exercises activate the most muscle fibers and force your body to release testosterone and growth hormone to cause an anabolic (muscle-building) response.

So let’s look at a sample routine for beginners:

Day 1

After a ten minute warmup (do some bodyweight squats, some pushups, and some easy pullups), do:

* Deadlift – 4 sets of 5-8 reps
* Military press (with dumbbells or barbell) – 4 sets of 5-8 reps
* Weighted pullups – 4 sets of 5-8 reps

Rest – At least a day

Day 2

Warm up again, then do

* Squat – 4 sets of 5-8 reps
* Incline dumbbell press or weighted pushup with feet elevated (use rings, suspension trainer, or blast straps for more of a challenge) – 4 sets of 5-8 reps
* Body weight row (elevate feet, grab onto a bar, and pull yourself up. Use weight for more difficulty) – 4 sets of 5-8 reps What To Eat To Gain Weight And Muscle

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Now that we have an idea of WHAT to DO, now let’s look at what to eat to fuel the muscle growth that is activated by these exercises…

STEP 2: How to Gain Muscle Mass – What to Eat?

You need to eat A LOT. Experts recommend eating 20 times your bodyweight in calories.

* So , if you weigh 150, try to eat around 3000 calories per day.

Protein is also important, but you don’t have to get crazy – simply 1 to 1. 2 grams per pound of bodyweight is plenty.

Good fats (olive oil, fish, nuts, etc . ) are ALSO important, as they help to form anabolic hormones and stimulate the muscle growth process. Try to get 20-30% of your calories from fat.

Don’t fall into the ‘zero carb’ trap, either. Try to avoid fined, white carbs, and eat more complex carbs such as brown rice, oatmeal, and quinoa. 2-4 grams of carbohydrate per pound of bodyweight is a good range to shoot for.

Spread Your Meals Out

Try not to go without eating for more than 3 hours – spread your eating out over 5-6 meals per day.

STEP 3: Recovery – The Missing Link In Gaining Muscle

Here’s the fact: You don’t grow while you are working out. You grow while you are recovering.

To that end, don’t work out more than 3-4 times per week, and none of your workouts should last longer than 45 min.

Here are some more keys:

* Make sure to get 8-10 hours of sleep per night
* Take a ‘back off’ week every 5th week or so, where you reduce intensity
* Take a week off COMPLETELY every couple months, to give your body time to regenerate What To Eat To Gain Weight And Muscle

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