Perhaps you have, had sand kicked on your face, or lost many women to beefier male, or you have read much about weight loss that actually admitting to gain weight is social taboo. For any reason, you need to bulk up.
Remember your so-called high revving metabolism, lean men who cannot gain muscle pounds are just exercising and eating wrong.
Here are 6 principles to pack one pound every week.
1. Maximize Muscle Building By Increasing Protein
The more protein synthesis, the larger your muscle will grow. However body continuously drain proteins for other uses like hormone production. This result in less protein reserves for muscle building. Counteract it, build or store new proteins faster as compared to break down of older proteins.
Take 1 gram of protein of each pound of your weight. Take 8 ounce of chicken breast, a cup of cottage cheese, 2 eggs, 1 glass milk, 2 ounces of peanuts, a roasted beef sandwich. Split rest of daily calories equally between fats and carbohydrates.
2. Eat More
Additionally, take more calories. Wait for two weeks for result, and still if you don’t get it increase calories by 500/day. Use this formulae to calculate number of daily calorie need to gain 1 pound every week.
A. Multiply your weight by 12 to get basic calorie requirements
B. Multiply A by 1.6 to get resting metabolic rate (calories that burn without factoring during exercise).
C. Strength trainings – Multiply time in minutes you lift weights/week by 5
D. Aerobic trainings: Multiply time in minutes/week that you cycle, run, and play any sports by 8.
E. Add C & D, and divide it by 7.
F. Add C & E for daily calorie requirements
G. Now Add 500 to F. This is your daily calorie requirement to gain 1 pound each week.
3. Work Your Largest Muscles Group
For Beginner, any workout is intense enough to increase protein synthesis, however if you have been lifting for a while, you can build much faster if you concentrate on large muscle groups like back, legs and chest. Add deadlifts, Squats, bench presses, bent-over rows, dips and military presses. Do 2 to 3 sets of 8 to 12 reps, for around 60 seconds rest in between.
4. Drink Shakes
As workout increases blood flow to tissues, shakes containing 35 grams of carbohydrates and 6 grams of amino acids before workout increase protein synthesis then drinking after workout.
5. Lift Every Alternative Day
Muscles grow while you rest, rather when you work out. So give 1 day rest in between to increase protein synthesis. Feed more carbohydrates to increase insulin levels, to slow protein breakdown rate.
6. Eat 6 meals after every 3 Hours
Divide your daily intake into 6 smaller meals and eat every 3 hours.