These 4 things will surely help in your muscle building goals
It’s easy to put on pounds; just keep eating, right? But what if you want to add bulk without getting fat? Well, the best way to gain weight is to eat the right foods, exercise and take supplements. This guide will show you not just what to eat but what to avoid as well.
What Type of Food You Should Eat?
One of the best foods to gain weight is lean red meat as steak is rich in iron and protein, and for the best results, go get some New York strip, T-bone, beef tenderloin, and rib-eye.
You’ll also want to add natural peanut butter to your diet as it’s full of protein as well. In addition, real peanut butter is rich in vitamin B3, vitamin E and magnesium. You should also add whole fat milk to your diet as well as fruit juices, oat bran and whole bread. Starchy vegetables like beets, squash, carrots, corn, peas and potatoes are ideal, and for fruits, eat plenty of bananas, dried fruit, pineapple, apples and pears.
What Type of Foods You Should Avoid?
The fastest way to gain weight is to not just eat the right stuff but avoid those that will just make you fat. These include white bread, white rice, water-based veggies like broccoli, cucumbers and zucchini. The same rule applies to fruits, so avoid watery fruits like watermelon, berries and oranges.
Also, stay away from diet sodas, soups that are high in sodium, and avoid any food or drink with trans-fat. Cheeseburgers, pizza and cakes should be consumed in limited amounts, not necessarily avoided.
1. Protein Intake
If you’re serious about gaining weight fast you’ll need to monitor how much protein you take as well. The current RDA is 0.8 grams per kg of body weight daily, which is equal to .36 g of protein per pound of body weight. But to gain muscle mass and weight you need to consume 1.5 to 1.8 g per kilogram or 0.64 to 0.82 grams of protein per pound of body weight. So if you weigh 150 lbs. you’ll need to take in 96 to 123 g of protein every day to gain weight.
Eating food to gain weight isn’t enough however, because you’ll need protein powders or shakes as well. For starters, protein powders prevent muscle loss and maintain your body’s nitrogen balance, essential for muscle development. Second, protein powders speed up post-workout recovery and provides support for your bones.
2. Supplements To Help
There are thousands of supplements to gain weight, but you only really need the following: branched chain amino acids (BCAAS), creatine, conjugated linoleic acid and glutamine. You can take these supplements separately or get the all-in-one type, it’s your choice. What matters is that you do take these along with your protein powder because it will complement your workouts, which is the best way to gain weight.
3. Drink Sufficient Water
You can try all sorts of diets to gain weight, but it isn’t going to work unless you drink sufficient amounts of water. Ideally you should drink 8 to 10 glasses of water per day, but if that’s not possible you should try and make up for it by drinking fruit juices. Again though, stay away from diet sodas and beer because they’ll just make you fat.
Start weight training as this will transform your added weight into muscle mass. As you work out, your metabolism speeds up, burning up calories and any fat you gain from eating. To gain weight and muscle, you need to lift weights that is near the maximum you can lift.
You can figure this out easily if you can no longer lift the weight after 12 reps. When you reach the “failure” point, i.e., you cannot lift anymore, ask your spotter to help you lift the weight two to three more times. These “forced” reps will help your muscles overcome this “plateau”.
You should also lift weights as soon as it is possible, and if you can lift the weight 15 times, it’s time to add more. Just keep increasing the weight as soon as you can, as this will help you break the barrier quickly.