How to Eat to Gain Muscle


How can I maximize my calorie intake to build muscle?

The same is true for muscular development; much of the work is done in the kitchen (and the sack). Despite popular belief, building muscle mass correctly is equally tricky as losing fat. If you want to gain muscle, you need to eat correctly.

During the previous winter is when I did my first bulk. There was a running joke that went something like, “You can have my extra pounds.” This refers to the most challenging aspect of bulking: gaining muscle mass rather than merely putting on fat. It’s simple to put on extra pounds. Putting on muscular mass is a challenge. How to increase muscle growth while minimizing fat gain is the topic of this essay.

Information About Muscle Development

I’d want to touch briefly on the processes involved in muscle development. Muscle size increases result from satellite cells migrating to the site of exercise-induced muscle fiber injury, where they fuse with neighboring cells and the fibers to repair the damage and spur growth.

Most people’s assumptions about how men and women gain muscle are incorrect. Hormones are what set men and women apart. Guys can bulk up so much more than women because they produce much more testosterone. The shape in which our muscles develop and body fat is stores is also distinctive. Again, hormones affect how men’s and women’s muscles develop differently. That’s why steroid-using female bodybuilders look more masculine than their female counterparts who lift weights. Women curious about weightlifting or worrying that they will appear masculine if they start lifting can read my post.

Building Muscle: A Guide to Nutrition

Nutrition for muscle gain must be as exact as that for fat removal if you want to see results. Building muscle while wishing to keep or reduce body fat makes bulking extremely difficult. Like the body fat nutrition plan, this is an excellent place to begin, but it will likely need some adjustment before it’s perfect for you.

I employed the following macronutrient ratio during my bulking phase. I maintained a diet of 1.2 grams of protein per pound of body weight, 20% fat, and the remainder of carbohydrates. I started my bulk at around 170 pounds and ended it at 193 pounds, maintaining the same proportion of body fat throughout. You can bulk up more quickly, but your extra weight will be primarily fat. I didn’t want to do more cardio later, so I prioritized maintaining my current body fat percentage.

During the bulking phase, calorie counting is very crucial. Even if your ratio is ideal, you won’t grow as much if you aren’t eating enough. Bradley Cooper ate about 9,000 calories each day while filming American Sniper. Even though that’s probably too much for most of you, he put on a lot of muscle. If you’ve seen the film, you know that his waistline expanded alongside it.

Multiply your weight by 17 (or even 20) to estimate how many calories you will burn. is another helpful tool for figuring out your overalls. I’m not part of either one, as I’ve tried both. Both approaches required minor adjustments on my part. The above macronutrient ratios can convert your daily calories into the appropriate amounts of carbs, protein, and fat for your diet. At my lightest, 170 pounds, I consumed 204 grams of protein, 65 grams of fat, and 373 grams of carbohydrates daily. If you have not seen any increases after 14 days of following your macros and calorie intake plan, you should increase your caloric intake. Check-in regularly, just as you would with your fat-burning diet.

You can use whatever type of protein your body can process. My go-to protein source is whey. Some people find that Whey concentrate irritates their stomachs. Therefore, they switch to Whey isolate. Egg or pea protein is an excellent substitute for dairy if you’re on a dairy-free diet. The difficulty (and expense) of obtaining this quantity of protein from food alone makes it imperative that you consider purchasing protein powder. Protein powder is a simple and inexpensive way to meet your protein needs.

Since monounsaturated and saturated fats have been shown to raise testosterone levels, I prioritize their inclusion in my 20% Fat diet. Polyunsaturated fat is another something I count. Women don’t need as much testosterone as males, so they can get by eating leaner meats that are lower in saturated fat. Avoiding trans fats should be a top priority.

I had a hard time digesting the carbs. Brown rice and spaghetti seemed to be on repeat in my diet, but I figured I had to cram them in somehow. Before and immediately after exercise, loading up on high glycemic carbohydrates is crucial. Dextrose is an excellent carbohydrate supplement for use after exercise during bulking. Vegetables and other low-calorie foods should be avoided. Eat 350 grams of broccoli and cauliflower, and you’ll see why a personal trainer might advise against it. Insufficient calories render these foods useless for weight gain or maintenance. After consuming high-glycemic carbs after a workout, switch to lower-glycemic, healthier carbs for the rest of the day. Quinoa, sweet potatoes, brown rice, and whole wheat pasta are all fantastic choices.

What Should Be Done If This Proportion Doesn’t Work?

If this ratio isn’t effective immediately, try upping your calorie intake before tinkering. If you do not see gains at 17 x your body weight, you can go as high as 20 x your body weight. Because of this diversity, you’ll likely need to make some modifications. This is a fantastic starting point; make minor adjustments till you succeed.

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