For this article, let’s consider weight gain (muscle gain) strategies. For those who want to pack on the muscle and get big, read on!
Part 1: Eat Big.
Eat some more. Eat again. Eat more at every meal. Eat just before bed. Wake up and eat. Eat all day long. I’m not joking. If you goal is to get really big, get your program in order to work out hard enough to burn the fat but pack on the muscle and then get your meal program in order to eat. Period.
Part 2: Plan.
You plan your workouts don’t you? If you don’t, stop reading now. If you do, please read on. You will need to prepare in bulk one to two times per week. For example, cook 4-6 chicken breasts, two pounds of steak, some other meat all at the same time. Cook up 2-4 cups of whole grain brown rice, throw four to six large sweet potatoes in the oven to cook all at the same time. Chop up lots of veggies for raw or steaming and steam at the same. Put everything in containers in the fridge and freezer. Two to three hours tops!
Part 3: Get a Big Bag.
A duffle bag, a big knapsack. Why not a suitcase with wheels to make it easier to take all of your meals with you to the gym, to the office, to the movies. Hell yes to the movies, ’cause you’ll be eating every 2 hours and you don’t want to be hungry during Lord of the Rings!
Part 4: Frequency.
If you want to gain muscle you need to eat five to six meals per day. If you want a lot of muscle you need to eat every two to three hours, up to eight times per day.
Part 5: Protein.
Buy it and add it to your meals as needed since you will need 1.5-3 grams/kg of body weight. It’s going to be tough to eat all that food and you probably wont be able to get enough protein from food alone.
Part 6: Flax and fish oil.
Doesn’t everyone already know about the benefits of omega-3 fatty acids and deep sea marine oils? Benefits: they lubricate your joints, they help burn fat, they’re ‘clean calories’, i.e. they will help you pack on the muscle.
Part 7: Get Over It.
You are going to be uncomfortable. You may want to take natural enzymes to aid digestion. You may run out of saliva to eat. Tough. If you want to get big, deal with the discomfort. Not hungry? Too bad. Lick your plate clean.
Part 8: Avoid Stimulants.
That’s right, no coffee. Decaf maybe, but if you use fat burners or elevate your metabolism with caffeine (pop, chocolate, coffee), you’re just making it harder on yourself.
Part 9: Use Creatine.
It works. Added benefit is that you may recover faster and since you will probably be working out harder you need to accelerate recovery.
Part 10: Get your Nutritional House in Order.
Take the best muscle gain supplements you can afford. If you’re buying for price, take one of your cheap vitamin tabs and put it in a glass of water. Does it dissolve? Probably not. What does that tell you? Like really spicy food, it goes in one way and comes out another. Intact! Choose a pharmaceutical grade supplement.
Bonus: Cut the cardio!
It’s history!
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