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So you want to gain size?
I'm talking crazy muscle, where you'll have imaginary lat syndrome
Can't fit into doorways and you wear a fanny pack all the time. You understand what I'm saying?
Well if you want to worship at the temple of buffness, you need to follow these rules. And then you too can oil yourselves up and head out to the beach.
Wait, why would I want to do that?
I know a thing or two about bulking up, having done it poorly (OH GOD) and having done it right myself. Here are the three diet secrets without fail that you should use to evaluate progress. Bulking lies in eat properly and working out effectively. This video will cover the eating portion. Most people use the excuse of bulking to eat whatever the hell they want.
1. Eat for your body type.
Do you get fat just looking at bagels? Or are you a hardgainer that needs to slug in 5000 calories to put on some muscle?
In other words, know your body type. I have whats called a spend-thrift metabolism, which means I use my calories very efficiently, so I do not need to eat much to gain lean muscle. You might be different, everyone is unique. Generally speaking, the leaner you are, the more sensitive your insulin is and the more carbohydrates you can eat.
A great evaluation to test if you are eating too much is the waist test. Measure your waist every 2 weeks, if its increased by more than ¼ of inch, you are eating too much and you better back it up and put the burger down.
2. Eat clean frequent, eat big
I put the numbers in the description for a great starting point of how many calories you should eat to gain size. Its 1gram of carb per pound of bodyweight, 1.5 grams of protein per pound of bodyweight and 0.5 grams of fat per pound of bodyweight. Lets use a 200 pound man. That would mean 200 grams of carbs, 300 grams of protein and 100 grams of fat.
This is assuming you are a lean 200 pounds, if you have a belly, my advice would be to lose it first before gaining muscle. Now eat small frequent meals, around 4-6 per day minimum to keep nutrients in your body.
3. Ramp up Calories
If right now you're eating 2000 calories a day and using my calculator above, it says to eat 3000 calories, don't up your calories by 1000 overnight, you will gain fat! Your body takes time to adapt to anything, gaining muscle, losing fat, whatever. So slowly increase your calories by 250 per day for one week before upping it again. Your body will become used to the new stimulation and this will ensure growth.
Remember in the end its all about consistency, to gain muscle takes time and requires discipline. This raps up my 3 simple tips, if you want a sequel to this with more tips, post a comment below saying any questions or suggestions you might have!
Topics covered: Muscle build muscles weight lifting tips bodybuilding nutrition fitness diet health exercise free workouts chest arms biceps call of duty wrestling motivation workout music gain muscles chin ups bench press quats before and after transformation calories food epic meal time lean guy male bulking mass size bodybuilder gym protein weights workout massive training
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