How Much To Eat To Gain Muscle Mass Fast

How Much To Eat To Gain Muscle Mass Fast

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I am going to show you how much to eat to gain muscle, because most people do not realise how much is enough. You see, muscle building nutrition is one of the most important aspects of packing on muscle mass.

All your training will go to waste and will not mean squat, if you do not eat enough to fuel new muscle growth.

It is a bit like paying someone to build you a wall, but not giving the builder any bricks. You can pay the builder as much as you want, but they still cannot build a wall without the bricks.

So, enough of the reasoning for eating and all that, lets take a look at how much to eat to gain muscle.

How Much To Eat To Gain Muscle

I will show you some examples on how to put all this together at the end of the article. But for now, it is important to understand how to work out how much food you need.

How much you need to eat to gain muscle, will depend on your metabolic rate and how much energy you take in and out, from food and exercise.

Your metabolic rate is basically a combination of how much energy your body needs to stay alive. Processes like breathing, maintaining body temperature and the like. All affect your metabolic rate.

There are formulas to work out your metabolic rate, but I do not want to turn this into a mathematical article, as they are quite long.

Therefore, I have put a simple calculation you can use to guide you below:

Slight weight gain: 30-35 calories per kg OR 14-16 calories per pound
Greater weight gain: 35-40 calories per kg OR 16-18 calories per pound

To use the figures above, you simple multiply your bodyweight (in kilograms or pounds), by the figures shown. For example: if you weight 200 lbs and you want to put on a lot of weight, you multiply 200 x 16 = 3600 calories.

The above calculation means that you need 3200 calories a day to gain weight.

Now that may seem like an awful lot of eating, but that is the sort of calories you need to be eating, to put on muscle!

Maybe now you realise why some people have a hard time gaining muscle?

If you are going to use the above figures, you will need to use some trial and error. As the figures are not set in stone, so you may have to increase or decrease your calorie intake. You are best aiming for your calorie target, for a few weeks, while keeping an eye on your weight and muscle gains.

Alrighty then, are you still with me after this? Starting to realise how much you actually have to eat? I hope you are.

Now lets take a look at what food to eat to gain muscle, as this is terribly important. Because eating the wrong calories from foods can ruin all your efforts.

What Food To Eat To Gain Muscle

Once again, I am going to keep this next section as simple as possible. Not because I do not think you are not smart enough, but because I want to keep this article as streamlined as possible for you. I do not want you reading any ‘filler’ information from me.

The foods you need to eat can be broken into 3 different categories, which are also called; macro-nutrients. Every food that you eat has these 3 macro-nutrients in them, these 3 macros are:

  • Protein
  • Carbohydrates
  • Fat

So, what does this have to do with you? Well, it is very important to eat the right macro-nutrients to fuel new muscle growth. Each macro-nutrient provides your body with certain nutrients which are essential.

Protein: is the building block of life and is what your muscles are actually made up of. If you take the water content away from a muscle, you are mainly left with protein.

Carbohydrates: are sugars which provide you with energy. You can get energy from other macro-nutrients, but it is important to eat carbohydrates so that other nutrients are not wasted on energy.

Fats: are an often misunderstood nutrient, but should form an essential part of your diet, be it for muscle gains or even weight loss. Fats are involved in literally thousands of bodily processes; One stand out one being hormone production, (can you say testosterone?)

The list above is not exactly a complete detailed look at the macro-nutrients, but I put it there to give you an idea of what they do. What is important to know, is how much of the macro-nutrients you should be eating.

I will show you a sample plan on what food to eat to gain muscle, with these macro-nutrients. But for now I will give you a quick guide, to let you see how it is worked out.

The best ratio of these macro-nutrients to use is the easy to remember 40-30-30 ratio. Do not worry I will explain what this means and it is quite simple.

The 40-30-30 ratio basically means to get 40% of your diet in carbohydrates, 30% protein and 30% fats.

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Remember this is only a guide, so do not start sweating at the thought of trying to work all this out exactly. But your total calorie intake should be roughly made up of: 40% carbohydrates, 30% protein and 30% fats. Understand?

Phew, we have come a long way here today haven’t we? I am going to show you an example of what I have shown you today. I find examples are better at explaining things, to give you a better idea of how everything fits together.

Lets say you want to know how much to eat to gain muscle for a 200lbs person, who is slightly active. Plus what sort of foods to eat for the right macro-nutrients.

I will use a neat little online software piece to very easily work this out below. (I will show you where to get the software as well).

Here is a screen-shot of the software, with the figures punched in:

You will see where I put the figures in above, once I did that I hit the “calculate my meals and calories” button at the bottom. After I hit the button, I got the screen-shot below which gave me all my correct figures:

As easy as that, I now have all my figures to aim for, but to take this one step further. I will show you how this software can work out what food to eat to gain muscle. All I had to do, was punch in my calorie requirements and I got these meal plans on screen-shot below: (not all meals are shown)

Not a bad piece of software is it? Did it help you, to give you an idea what and how to eat to gain muscle?

You can get the software I used here today online, I highly recommend it. It comes as part of a complete package called Bodybuilding Revealed. The whole system is great and one I use regularly.

You can see the complete muscle building package here: Click here

I hope this article helped you today on how much to eat to gain muscle and what food to eat to gain muscle.

Check out this fantastic muscle building program for skinny guys: Click here to put on muscle fast

About William

William is a personal trainer in Belfast.
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