How Many Calories (and Which Supplements) Should I Eat to Gain Muscle?
This will be 90% of the fight if you’re trying to bulk up but are currently thin.
You are not eating enough if you have been lifting weights for some time “yet can’t manage to gain weight.” You must seek out a calorie excess (i.e., hypercaloric diet) in order to acquire weight. This often entails consuming an extra 250–500 kcal per day, or 10%–20% more than your daily intake.
I believed I was among those who, despite intense training for six years, could never put on weight.I gained 18 pounds in 30 days after learning that it was all diet-related, at which point I began eating 3500+ calories per day (a lot more liquid calories, rice, bread, oats, and potatoes]
After 6 years of exercising without putting on any weight, it was great to see so much progress in such a short period of time.
1: Increase Your Eating
You must seek out a calorie excess (i.e., hypercaloric diet) in order to acquire weight. You can accomplish this by eating an extra 250–500 kcal each day, or 10–20% more than you normally would.
I’m not sure how you’re eating right now because I’m not clairvoyant (yet).
There are three important points to consider if you want to increase your calorie intake
- Increasing amount of carbohydrates in bread,rice,pasta,oatmeal,cereal,potatoes and other high-calorie foods.
- Increasing the fat content of avocados, olive oil, cheeses, nuts, seeds, and nut butters.consuming more liquid calories, such as milk, juice, protein drinks (discussed below), weight-gain smoothies, etc.
- Beyond merely aiming for a calorie surplus,monitoring your intake of macronutrients (such as protein fats,and carbs) can be beneficial for a variety of reasons.
Check out our Bulk like the Hulk guide for additional details on what to eat and how to arrange your diet to bulk up!
Check out our Bulk like the Hulk guide for additional details on what to eat and how to arrange your diet to bulk up!
2: Consume Enough Protein:
You want to make sure that your body has the resources to convert as much of the weight you’re putting on into muscle after all of that hard exercise.
We created this helpful protein calculator for you in order to help you get the most out of your efforts! Targeting 0.7–1.0g/lb of bodyweight puts most people in the ideal range for muscular growth.
Which Supplements Should I Take to Build Muscle Quickly?
For the purpose of gaining muscle, the majority of supplements are a complete waste of money.
But there are two substances that MAY BE useful for gaining muscle mass rapidly:
Protein Shakes: Including a high-calorie protein drink in your diet can make all the difference if you are having trouble meeting your daily targets for both calories and protein intake.
Supplemental Creatine:This amino acid helps your muscles hold onto water,which enhances performance and lets you work out longer and harder.
Do you want to gain muscle and follow a vegan diet? Check out our complete post for advice on going plant-based.
Consuming more liquid calories, such as milk, juice, protein drinks (discussed below), weight-gain smoothies, etc.
Beyond merely aiming for a calorie surplus,monitoring your intake of macronutrients (such as protein fats,and carbs) can be beneficial for a variety of reasons.
Check out our Bulk like the Hulk guide for additional details on what to eat and how to arrange your diet to bulk up!
2: Consume Enough Protein:
You want to make sure that your body has the resources to convert as much of the weight you’re putting on into muscle after all of that hard exercise.
We created this helpful protein calculator for you in order to help you get the most out of your efforts! Targeting 0.7–1.0g/lb of bodyweight puts most people in the ideal range for muscular growth.
Which Supplements Should I Take to Build Muscle Quickly?
For the purpose of gaining muscle, the majority of supplements are a complete waste of money.
But there are two substances that MAY BE useful for gaining muscle mass rapidly:
Protein Shakes: Including a high-calorie protein drink in your diet can make all the difference if you are having trouble meeting your daily targets for both calories and protein intake.
Supplemental Creatine:This amino acid helps your muscles hold onto water,which enhances performance and lets you work out longer and harder.
Do you want to gain muscle and follow a vegan diet? Check out our complete post for advice on going plant-based.
Bottom line:
You need to eat more if you don’t notice any changes.
It will feel like too much, yes.
Yes, you will always feel satisfied.
Yes, it’s costly and a pain in the ass.
However, you will have to put in a lot of work in the kitchen if you truly want to grow.
It’s quite difficult to gain strength and muscle without flooding your body with calories and nutrients, unless you’re a genetic mutation.
Continue eating.
Supplemental Creatine:This amino acid helps your muscles hold onto water,which enhances performance and lets you work out longer and harder.
Do you want to gain muscle and follow a vegan diet? Check out our complete post for advice on going plant-based.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.