Build Muscle Mass

How to gain weight is an issue many underweight people seek information on. What many people don’t realize, is that gaining or losing weight is decided by something known as the calorie equation. The principle behind this is quite simple to understand, though not as easy to implement. In order to maintain a constant weight, the amount of calories consumed in a day must be equal to the amount of calories burned in that same day. Given this information, the basic principle regarding how to gain weight is to take in more calories per day than the amount burned per day. These extra calories will then be stored in fat cells and will ultimately lead to weight gain. So, the composition of your daily meal actually plays a small role in your weight. Whatever the source, a calorie will remain a calorie and will be helpful in gaining weight.

A weight gain formula is a formula that is recommended by trained physical fitness experts to people who are trying to increase their weight. Such a formula contains dietary requirements which the person must have daily so as to make sure the person actually puts on weight. The content of a weight gain formula is unique for each person because the dietary requirements for every individual varies. There are many people currently working in this area of expertise, as it is quite often that people want professional advice on how to gain weight in a healthy manner.

A weight gain formula report is a report composed by the person undergoing weight gain therapy. In a weight gain formula report, the person’s daily intake is recorded and, at the suggestion of their specialist, taken to a clinic where it is examined and critiqued by an expert consultant. If the clinic’s consultant finds the weight gain formula report unsatisfactory, he or she may give the client a completely different formula to follow. All of these precautions are taken to make sure that the person is putting on weight in a healthy manner. Not only is a weight gain formula report very important for fulfilling weight gain therapy, but because it is a record of a person’s daily intake of food, it can be useful in diagnosing certain conditions.

Many bodybuilders consume maltodextrin or dextrose for the energy required to complete 60 to 120 minutes weight and cardio training sessions. These carbohydrate sources are selected because of their slow-burning nature, which aids in blood glucose level management following workouts as well. However, many bodybuilders are quickly discovering that honey is a great substitute with some additional benefits.

Honey, like dextrose, is terrific in post-workout protein shakes for increasing insulin levels in this very small anabolic growth window. Not only does it provide a different taste (always a plus in the bland world we know as bodybuilding nutrition), but the body, which can actually stretch this anabolic window for a longer period of time, also burns it slower. Honey should not replace dextrose as your primary post-workout carbohydrate source. After all, nearly half of its calories come from fructose, the carb flavor that often becomes fat. But it is a viable option to keep on hand should you ever run out of dextrose, if you’re enjoying a cheat meal, or if you’re in a bulking phase and extra calories are what you are seeking. Honey can be purchased at any grocery store, and can be a great grab if you’re on the road without a good protein shake, and just picking up some lunch meat or other quick protein source following a workout. Knock down 1-2 tablespoons of honey with the meat for maximization of that time period following a workout. A fast food solution (which should always be the exception, not the rule) would be some KFC chicken smothered in honey from their handy honey packets.

Honey also provides additional anti-oxidant effects on the body, making it doubly useful for bodybuilders in that all-important recovery window following a workout. Be careful if you are allergic to honey (as many are) and consult a doctor if you have any adverse reactions to this tasty and useful food. Enjoy the variety and added benefits that honey can provide to your bodybuilding diet!
Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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Q: I’m a terrible cook and I don’t have much time. Got any recipes for cheap and easy meals that will help me bulk?

A: It doesn’t get any simpler than this: Get one can of chicken breast packed in water. Shjred it up in a bowl and then add two cups of cooked brown rice. On top of that add a half cup of red kidney beans. Mix the ingredients together and then pour 2/3 cup of hot marinara sauce on top. You can substitute tuna for the chicken and replace the kidney beans with black beans. Melt two slices of of reduced fat cheese into the rice and mix all the ingredients together. The meal will total about 67 grams of protein, 125 grams of carbs, and nearly 1000 calories.

While rice is an essential food for bulking, it’s bland and can get boring. For more flavor, boil it in chicken or beef broth. If you haven’t been warned by your doctor to lay off salt, it shouldn’t negatively impact your health. If you’re extremely lean, opt for white rice over brown. As a higher-glycemic carb, it will digest more quickly, leaving you hungrier for more muscle building calories sooner.

Easier said than done right! Ha, you guessed right. As you may already, or if you might not know yet..In order to get huge, you have to eat huge! Here are a couple nutrition guidelines you can follow to gain more muscle mass:

Protein is King!

Without consuming enough protein on a daily basis, it wouldn’t matter how much you trained or any amount of calories to grow at an efficient pace. You need protein! And lots of it! I would recommend you take in atleast 1-2 grams of protein per pound of body weight. Protein sources would include: Chicken, fish, eggs, beef, milk, and mostly any type of meat.

Pack them Calories and Carbohydrates!:

To build quality muscle at a efficient pace, you need to fuel your expanding frame with 20 calories per pound of bodyweight. For a 200lb bodybuilder, that would be consuming 4000 calories spaced out between 5-6 meals. Most of these calories will come from the 2-3 grams of carbohydrates per pound of bodyweight you should be taking in daily. Get your carbs from low-glycemic sources such as potatoes, whole grain foods, and oatmeal. Doing so will keep your muscles from catabolism and keep your body in a muscle building state. Thats what we all want right!

Healthy Fats:

Omega-3 fatty acids supply a slew of muscle building benefits. In addition, they also support your immune system. You should take in about 15 grams four times a day from flaxseed oil, salmon and walnuts.

Muscle Building Meals:

Your most critical meals are pre- and post-workout. Before training, take in sixty grams of slow-burning carbs. This will force water into your muscle bellies, amplifying your workouts and accelerating your growth. After training, take in 75 grams of fast-digesting carbs to spike insulin levels and refill depleted muscle glycogen stores.

If you follow these nutritional guidelines, you are bound to be on the road of getting huge!