1) EAT! You must consume more calories than you use for energy
This means that you should eat as much as possible, and as often as possible. You may think you eat a lot - but if you 're not gaining weight , you must eat more. And that means every day - and not only in your training days unless otherwise agreed. No training will help you gain weight unless you eat enough food and eat constantly . This may sound simple, but it is one of the most common mistakes that the "winners" are .
The truth is - no hardgainers - Only people who do not eat enough or often enough on a consistent basis . You should try to do at least 6 meals a day, eat every 2-3 hours , protein and carbohydrates at each meal. By eating more often , your body uses the food more efficiently, your energy levels are more stable, the recovery will be faster, and your muscle and strength gains will be maximized .
Bottom line - If you're not gaining weight, you do not eat enough.
2) calculate the daily calories needed requirements and stick to it
An easy way to calculate your daily calorie need is to multiply your weight in pounds by 2.2 x 16 x 2.2 ie 80 kg x 16 = 2816 calories per day
To increase the mass , add an extra 20 % for this : 2816 x 0.20 = 563 extra calories per day
Add them together : 2816 + 563 = 3379 calories per day
This is the minimum amount of calories needed to gain mass of 80 kg body weight ( activity level also affects this - if you do labor intensive work may need extra calories to add this - if you always find that you are not gaining any weight , add an additional 10 % of calories per week until you start earning ) . If you tend to gain body fat easily and gain lean mass rather than primarily add to your maintenance calories consumption. Aim for about 10 % instead of 20%.
3 ) Eat quality protein at each meal
Use of a formula of whey protein quality of protein or muscle gain . Muscle tissue is composed of protein . Whenever you train to break down muscle tissue (protein) . Your body then repairs the damage by the protein from your diet. This translates into an increase in muscle size , density and strength. If you do not eat enough protein , your body can not repair the damage , so it will not grow . Always make sure to eat within 45 minutes of finishing training - easy to digest proteins like whey or balance Pharmasports 100% Whey 100% Whey or Mass Gainer is the best choice to help repair muscles and help growth .
For best results eat at least 3g 2g of protein per pound of body weight per day ( every day - and not only in your training days ) - for example, the body weight of 80 kg x 2 = minimum of 240grams to 160grams protein a day , 7 days a week.
Sources of whole foods good quality proteins include - chicken breast , turkey , lean red meat, fish, tuna, salmon, whey protein , eggs ( egg whites and whole egg ) , cottage cheese and low fat milk .
Some good and while a win mass formulas are Pharmasports GROWTH, Leppin BulkPro4 , Cytosport CytoGainer . Lean mass gainers high quality with a higher ratio of protein to carbohydrates are Cytosport Muscle Milk and Muscle Leppin Pro4 .
4) The details of the daily life of the caloric intake of protein, carbohydrates and fats
Now you know how much protein you should eat what is necessary to calculate the amount of fat and carbohydrates you need to eat .
You should aim for about 20-25 % of calories from fat. You take the number of calories per day - 3379 x 0.25 = 844 calories from fat.
Each gram of fat contains 9 calories so divide this figure for September 1 gram of fat - 844/9 = 94 grams of fat per day . So 80 kg is to eat at least 160 grams or protein . Each gram of protein equals 4 calories, so you get 640 calories from protein and 844 calories from fat. Subtract that from your total caloric intake and total carbohydrate intake is necessary, and divide by 4 times ( each gram of carbohydrate contains 4 calories) to get the grams of carbs per day you need 3379 - ( 640 844 ) = 1,895 chemical carbs / 4 = 474grams of carbs per day
So for a 80 kg man is how your daily diet must break :
Protein - 160 g ( 640 calories )
Carbohydrates - 474 (1895 calories )
Fat - 94g ( 846 calories )
5) TRAIN regularly and systematically
Training is required on a regular and consistent for you weight gain quality muscle mass without adding an excessive amount of body fat. You should be weight training at least 3 or 4 days a week, for about 45-60 minutes per session. Be sure to use a training diary and plan and record each training session - which includes day and date, time , groups of trained muscles , exercises , weights and repetitions , and weight measurements bw per week. For maximum muscle gain and mass limit your cardio and aerobic exercises.
6) use supplements - stick to the basics and use proven products
Creatine - The most effective and proven methods to increase explosive power , strength and lean mass gains produced . Most desirable to improve the explosive force of muscle strength, speed and power in the gym.
HMB - remove the decomposition of tissue protein / muscle for muscle gains and improved and faster recovery of strength
Glutamine - this is the most abundant amino acid in the body and is discharged through an intense workout. The use of glutamine can strengthen the immune system, improve recovery, reduce muscle soreness , and also help increase muscle cell volume to improve strength and muscle gains .
There are many other supplements on the market , but get the basics right first and that will give you the best gains .
7) allow for adequate recovery between training sessions
Allow your body to recover is essential. If you spend your weekend, holiday or overnight to watch TV and not have at least 8 hours of sleep each night , suffer mass , increased muscle growth and muscle recovery. Aim for at least 8 hours of quality sleep each night and watch your body grow .
For maximum muscle gains allow 72 hours between the forming of the body part. Never train a muscle group that is painful a previous training session
YOUR most important meal of the day - post training
If you do not do this right, you do not do something right . Immediately after the training you need a fast digesting protein and carbohydrate-based smoothie. Aim for a high carbohydrate intake of your normal meals - this should consist of simple carbohydrates (glucose, waxy maize starch ) and complex carbohydrates (maltodextrin ) . The mixture of simple to complex carbohydrates should be 1 to 1, or 30 g of maltodextrin 30 g of dextrose. The amount of protein and carbohydrates to use depends on your body weight - aspire to 0.80 g of carbohydrate per kilogram of body weight and 0.4 g of protein per pound of body weight - that is, 80 kg b / w = 64 g of carbohydrates ( 32 g maltodextrin Dextrose/32g ) + 32g whey protein hydrolyzate preferably protein isolate or whey protein concentrate good whey.
