![]() If you're gaining much more than that, dial it back just a bit. If you're gaining 1 pound a week, keep doing what you're doing. If you're not gaining half a pound a week, eat even more. Every pound of muscle you add now will make it easier to become more defined later.Įat the same good stuff, only more of it. You may see a slight decrease in muscle definition when you're adding weight. When you're looking to add weight, it is definitely not the time to go low carb! Keeping carbs at around 50 percent of total calories, or a 50/25/25 macro split, is a great choice for muscle gain, while keeping added sugars as low as possible. ![]() But make sure you're at or close to this benchmark! Measure your protein, even if you don't measure other macros in your diet, just to make sure you're not far below where you should be. Nuts, whole eggs, and avocados are your friends here.ĭespite what some bodybuilding-style diets advocate, you don't have to go far above 1 gram of protein per pound of body weight to gain muscle weight. If you're aiming to eat 3,500 calories in a day, this would be at least 1,150 calories from fat. When gaining, shoot for getting 25-35 percent of your overall calories from healthy fats. Eat something relatively small, but nutritionally substantial, every few hours. For most people, this means at least four meals a day, along with one or two snacks or small meals. If you're serious about gaining weight, never go longer than 4-5 hours-and ideally, more like 3-4-without taking in some quality nutrition. ![]() Your basal metabolic rate, plus your activity level, will give you a "maintenance" level of calories. This is something you can have precisely measured in a lab, or not-quite-as-precisely measured using online BMR calculators. You'll also need to know your basal metabolic rate-which is how many calories you burn each day at rest if you do nothing at all. Don't change how you eat during this week try to keep it as normal as possible, because you're creating a baseline to work from. Record every bite you eat, and every drop of a calorie-containing beverage, for an entire week. Here's where to begin: Create a food diary. So lets take my example of a 200 pound man looking to build muscle. That's the recipe to end up wheezing while you walk up the stairs and seeing waist gain-which is not to be confused with quality weight gain.Ĭounting calories may be more important for someone trying to gain weight than trying to lose weight! Why? Plenty of so-called hardgainers just think they're eating a lot, but a more objective measurement shows them where they're seriously lacking. Carbs: 2.5 grams per pound of bodyweight Fats: 0.25 grams per pound of bodyweight. Many people chase muscular gains by dialing back fuel quality and simply trying to pump as much as possible into their tank. In this lesson, you'll get a systematic way to eat for muscular gains. Anyone can overeat, but how you allocate all those extra calories will make the difference in how your body responds. To gain weight, you need to eat a lot-but smart weight gain is about far more than just overeating.
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