Ok here we go as promised, tips on weight gain for MEN Before I go on and start, there are a few things we need to Clear, 1. If you think you are going to follow this few tips and all of a sudden be a pro body builder, it aint gonna happen 2. You need be patient as nothing good comes easy And 3 and most important, understand the difference between weight gain and pure muscle gain. most information here is on how to gain weight, muscle gain comes from combination of eating and working out hard, so please keep that in mind. Now Lets begin Tip no 1: Eat Foods Your Body Requires For Optimal Growth Hormone Production and Health. To naturally produce hormones your body requires for gaining weight, specifically testosterone, you need to give it the building blocks it requires. Testosterone is made from cholestrol ( simplified). To gain weight by building muscle you need testosterone. This is the main difference why males are more muscular than females. It is because men have higher testosterone levels than females. To give your body what it requires for optimal hormone production you require the right fats in your gain weight diet. Examples of these fats would include: coconut oil animal fats eggs Essential oils butter cheese Tip No 2 : Eat Enough Protein Per Meal It is crucial you get enough protein per day and spread it out throughout your day. Protein requirements have been exagerated for many years in the interests to sell more protein. On the other hand protein requirements are definitely higher for a person or athlete training to gain weight than for a lazy couch potato hunting for his next show with a remote control!At least one gram per pound of lean body mass is required to build muscle to gain weight and up to 1.5 grams per pound of lean muscle mass is optimal for heavy intense weight training. Tip no 3: This one is my favorite, nice, short and effective. LIFT you need to lift, you need to send the stress signal out to those muscles, you need to make them think growth is a need for survival and you do that by Lifting weights If you dont have gym access, push up pull ups can be a good start Tip no 4: Eat Calorie Dense Foods. 100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options: Pasta. 100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta. Whole Milk. If you dont bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake. Ive seen guys gaining 60lbs/year drinking 1 gallon per milk per day while Squatting 3x/week. Nuts. Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school. Olive Oil. Protects against heart diseases & cancer. Sip it like vodka (its not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal Tip no 5: Eat Every 3 Hours. You need at least your body-weight in lbs x 20 kcal to gain weight. Thats 2700kcal/day if youre 135lbs. If you have a physical job or move a lot, youll need even more. Eat every 3 hours. Tip no 6: Sleep – you need to be getting 8-9 hours of sleep every night for maximum gains. Your body is doing nothing but lying there and building muscle while you’re sleeping. If you are only getting 6 hours or less, you’re not going to get all the benefits of your exercising and diet. I know it’s tough, but those 3AM raids on Runnyeye need to be put on hold for a few months. SLEEP. Tip no 7: carb up You will have to up your caloric intake, the more calories you burn the more carbs you will need. Eat Good carbs like whole meal breads, potatos, brown rice, fresh and dried fruit. Dont worry so much about limiting your carbs if you are trying to gain weight. Good luck and keep fit
Posted on: Sat, 09 Nov 2013 11:48:06 +0000