If you are wanting to gain some weight/size there is only one to do,
that is EAT! The most common problem when people think they cannot put on muscle
is not eating enough. Rich Piana once said "You've gotta eat big to get big". This
is true, how can your body repair your muscles after a workout if it does not
have enough calories. Having more calories also means better preformance in the gym, as
you will have more energy stored in your muscles.
Good Carb Sources:
Good Protien Sources:
Tracking your calories is crutial when entering into a bulk.
But first before you do that you need to use a calorire calculator
to find out what your maintenance calories are. Click here
to enter your age, height, weight, and activity level in. Once you have done that
add 200cal to what your maintenance calorie was. Now you have a set goal for how much
you need to eat everyday to gain weight.
Break calories into 6 meals a day
Drink whey protien after workout
Eat quick carb before workout
Drink 1 gallon of water a day
Force yourself if you have too
Try eating mostly protien and carbs
Stay away from too many fats
Eat a big breakfast to get appetite going
Reading Nutrition Facts:
To the left is the nutrition facts for the bottle of whey protien you
see in the background. If you can learn to read a nutrition facts label
tracking your calories will be easy. The three main facts on these sheets
are our MACRO's (Fats, Carbs, Protiens) which are most important for anyone
trying to alter their weight in any form. Next to each MACRO you will see the
exact amount in grams are in each serving, and next to that you can see the
percentage of your daily intake that is. These are very useful when trying to
change your diet but still wanting to see what your options are. Now you can count all
these calories by hand, or you can download a calorie tracking app like
My Fitness Pal.