Learn How to Build Muscle

What To Eat To Gain Weight And Build Muscle

When trying to gain weight and build muscle it can often be hard to understand what you should and shouldn’t eat. Gaining weight is largely a product of eating more calories than your body needs - but this is easier said than done.

This article will discuss simple and effective weight gaining principles and tips and what foods you should eat for the best results.

To gain weight and build muscle you first need to understand how your body uses calories and food. Simply put, all foods contain calories - protein and carbohydrates contain around 4 calories per gram and fat contains around 9. When you eat food, your body uses these calories for energy.

If your body does not need a calorie, it is stored as fat. Most men who find it hard to gain weight have a fast metabolism. This means that their body uses all the calories the consume for energy and no fat is stored. To fix this problem you need to consume many more calories than your body needs and follow a solid strength training routine. This will ensure that your body stores the calories by repairing damaged muscle and building more.

To create a caloric surplus, figure out your basal metabolic rate and activity level. Add at least 500 calories on to this number to get the number of calories you need to consume per day. If you don’t see results will a 500 calorie surplus each day, raise your calories until you see weight gain.

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It is critical that you keep track of your calorie intake each day while on this type of program. This helps you see exactly what you are eating and how you can improve or alter your diet. Use free calorie counting websites to help you!

Your meal plan for weight gain should consist of the three macronutrients - protein, carbohydrates, and fats. Ideally, you should have a ratio of 40/40/20 - which means you get 40% of your calories from protein and carbohydrates and 20% of your calories from fats.

Remember that these percentages are not set in stone - you are more than welcome to adjust them based on your preferences and the progress you are seeing. For example, one individual may see more muscle gain if their protein is slightly higher while another may find they have more energy when their carbohydrates are higher.

Finally, to build muscle mass and gain weight you need to eat the right types of food. It is recommended that you avoid processed and fast foods and stick to lots of vegetables/fruit, lean meats, and heart healthy fats.

For protein, try: eggs, lean beef, boneless skinless chicken breast, greek yogurt, tuna, milk and soy. Your complex carbohydrates should come from foods like: brown rice, quinoa, vegetables/fruits, oatmeal, and whole wheat breads. Healthy fats come from foods like: olive oil, coconut oil, flax seed oil, nuts and nut butters, and salmon.

Now that you understand what to eat for muscle and weight gain, you should be seeing progress in no time at all!

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