I can’t gain weight. I need to build muscle quickly. How you can gain muscle? What should I eat to gain weight and build muscle? How long to build muscle? Other term for gaining weight is bulking. Gaining muscle can be put to 40/40/20. You can gain weight and build muscle by 40% on foods, 40 on sleep and 20 on workout. 20 on workout should be hardcore dedicated training. Let us not talk about the workout routine to build muscle. I will write about it sometime later. The primary activity is to eat right thing to gain weight. What should I eat?
If your goal is to get bigger, dedication is must. A consistency on what you eat will help you to gain weight. Gaining weight and building muscle takes long time. If you’re Skinny guy/woman and want to put up some weight and decent amount of muscle learn the right way to eat your foods.
There are various ways in which you can gain muscle. The fundamental thing is all about consuming more calories than you burn. Gaining weight or Losing weight is all about numbers. Here numbers are calories. Count your calories and plan your foods according to it.
Rome wasn’t built in a day. So don’t imagine that you can easily gain weight and build muscle in 3 months. Yes, you can actually do it but only if you’re a professional. If you can analyze your body and know what to do and what not when gaining weight or losing weight, then you can build or lose weight in less than 3 months. If you’re an amateur, trying to gain weight, build muscle for the first time you need at least 8 solid months to get strength, gain weight and build decent amount of muscle.
Talking about calories, in order to gain weight you need to consume more calories than what you burn. To find the amount of calories that you burn there are lot of online apps to calculate it, but I suggest you to get guided from your coach. You can use this calculator to find out how many calories you burn during your daily exercise. So you have found how many calories you burn when you workout, what about the remaining day in your life? How many calories do you burn if you sleep, walk, talk etc. Basal metabolic rate (BMR) will calculate the number of calories you would burn if you stayed in bed all day.
So from this you can calculate how many calories you spend per day. You need to double up the amount of calories to intake. So if you’re eating more calories than you burn, you automatically gain weight and build muscle. Before focusing on what to eat, let us fix the goal.
Goal: To gain weight and build muscle at slower speed. It is known as Gradual building approach.
When you consume more calories than you burn, you gain both muscle and fat. To gain weight for skinny guys, you need to intake more fat content foods. Later once you’ve gained weight and want to rip off; you can change your diet and rip off all the unwanted fat from your body. The initial goal is to gain weight.
At the initial stage to gain weight and build muscle, you need to focus more on eating right foods. With proper sleep and workouts, you can gain weight and build muscle. Your muscles are built only when you’re sleeping. So never forget to give enough rest to your body.
I suggest workout for 4 days per week, 7 days of proper diet and minimum 8 hours of sleep to gain weight and build muscle. It is very important to always keep your end goal in mind. Remember that nothing happens overnight.
I am 6ft 1in and weigh 192 lbs. My basal metabolic rate is 2040. I burn around 2040 calories. When working out in the gym for 60 minutes I burn around 480 calories. I need around 3000 calories daily to gain weight in slower speed.
The Harris benedict formula that uses BMR that we calculated above and it applies an activity factor to determine your total daily calories. So 2040 x 1.55 (if you’re doing moderate exercise 3-5 days/week) it comes around 3162 calories. Once you know the number of calories you need to maintain your weight (using BMR Calculator in conjunction with Harris Benedict Equation, you can easily calculate the number of calories you need in order to gain weight. If you want to gain body weight, you need to consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week.
As I felt, the post will be too lengthy to discuss about the foods to eat to gain weight and build muscle, I have made this as a part 1 and part 2. The next post (part 2) will contain all the information about what to eat and how to eat the right way when you need to gain weight and build muscle.
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