1. Tip The Scales
Growing muscle involves eating more calories—assuming you’re already training hard—whether you’re just attempting to add some off-season size or you’re a hard-gainer having difficulties gaining mass. While you may monitor your meals over the course of a week to calculate your average daily calories, the easiest step is to eat one extra mini-meal during the day that adds calories to what you already eat.
2. Assess And Grow
If the scale isn’t moving after two weeks and you’re not noticing increases in strength with only one more mini-meal, add another. (You can’t rely just on the scale since you can be losing body fat while gaining muscle, in which case the scale won’t move.)
Any increases you make will be less likely to ring your midriff if you gradually increase your daily calorie intake. You’ll have to include the additional meal into your regular schedule as well. This is especially true for people who have a hard time gaining muscle and have a high metabolism.
3. Eat More Meals More Often
You probably burn a lot of calories each day if you’re active and exercise hard. It’s challenging to consume healthy foods that will replenish all of the energy you’ve expended in only three meals. To encourage mass-building, bodybuilders, both competitive and recreational, eat 5-8 meals each day. While the majority of people still eat breakfast, lunch, and supper, they also consume a variety of high-protein snacks.
If you want to gain weight, it makes sense to consume more than three meals every day. Bringing your lunch to work or school requires organization and preparation, but it’s a necessary habit that distinguishes the successful from the unsuccessful.
4. Whole-Food Proteins
Protein may be found in a range of whole-food sources, such as dairy, fish, poultry, steak, and eggs. Remove the skin off turkey and chicken and choose thinner steak cuts.
Higher-fat dairy products, as well as fattier cuts of beef like prime rib and even ribeye, can cause your daily fat consumption to rise. You should gradually increase your daily calorie intake, and eating too much dietary fat with your protein sources might fast lead to the improper sorts of weight gain.
5 Don’t Fear Saturated Fat
When you take protein from animals, you’re also eating saturated fat. You don’t want to go crazy, but you also don’t want to totally eliminate saturated fats, which are necessary for hormone synthesis and the fat-soluble vitamins A, D, E, and K. “A low-fat diet can suppress testosterone levels over time, preventing muscular development,” Wheat explains.
While new study suggests that saturated fat consumption is not associated to an increased risk of heart disease, evidence suggests that substituting polyunsaturated fats for saturated fat reduces cardiovascular risk. Dietary fats should account for 25-30% of your daily calories while following a mass-building diet. Divide your fat consumption into healthy options.