Its no secret that I'm currently bulking for my competition but I often get asked how to eat for muscle growth.
As with everything in fitness, different people require a different amount of calories (and macros) to make them grow, so I'm not going to post a specific macro split to follow. If you need customised macros then email me at [email protected] for a macro or reverse dieting program.
With this being said, there are a few 'rules' when it comes to gaining mass...
1) First and foremost, you need to increase your calories! If you are starting a bulk you do not need to reverse diet your calories or macros up. The point of increasing these calories is to actually gain mass NOT necessarily to speed up your metabolism. As a starting point (obviously depending on your training and the person) I would advise adding anywhere between 300 and 500 calories.
2) Secondly, keep a check on your growth. After 2-3 weeks your body may start maintaining on these calories or macros and so you will need another increase to continue growing. At this point try adding another 150-300 calories.
3) Measure your intake! I have done several posts before about how great intuitive eating is... however, if you seriously want to gain for a competition etc then I think (for me anyway) measuring your intake is essential. It is very easy, especially when eating healthy, to be fooled into thinking your eating more than you really are. For growth your muscles need a consistent surplus intake.
4) Eat more meals more often. This is kind of self explanatory, I recommend 5 to 7 meals per day, all made up of fat, carbs and protein. Yes it means planning and cooking meals to bring out with you but if your really serious about gaining thats what needs to be done. I personally go for 5-6 meals a day.
5) PROTEIN! Yes, carbs and fats are always VERY important but do not underestimate the amount of protein required to build good muscle. I have seen a lot of people eating a good amount of overall calories but no were near enough protein. Split this up over your 5-7 meals and its easy to get in.
6) If you struggle to eat enough calories try consuming more liquid calories! Personally, I do not do this; I love to eat lol and I really don't enjoy smoothies etc but many people do and its a great way to get in those extra calories. Try protein shakes, smoothies etc
7) Treat meals are a great way to bump up your calories and boost growth. I am by no means saying that this is the one unhealthy meal you can have a week, I am saying it should be an UNTRACKED meal or day even! It should exceed your normal intake i.e making it different from normal days.
8) Post workout nutrition is essential for growth. A post workout meal should have 35-40g protein along with a good carb source (preferably higher glycemic levels) to replenish your glycogen stores. I also like to include fats post workout, mainly because it makes my meal feel more complete but this is not essential.
9) Catch some ZZZzzzzzz... Sleep for growth! So you know that rest days and recovery is important for growth but yet you only sleep for 4/5 hours a night?? NO! To properly recover your muscles a recommended 8-10 hours is a must.
There are so many more tips and tricks for adding mass but this should give you a good basis of knowledge.
xx
As with everything in fitness, different people require a different amount of calories (and macros) to make them grow, so I'm not going to post a specific macro split to follow. If you need customised macros then email me at [email protected] for a macro or reverse dieting program.
With this being said, there are a few 'rules' when it comes to gaining mass...
1) First and foremost, you need to increase your calories! If you are starting a bulk you do not need to reverse diet your calories or macros up. The point of increasing these calories is to actually gain mass NOT necessarily to speed up your metabolism. As a starting point (obviously depending on your training and the person) I would advise adding anywhere between 300 and 500 calories.
2) Secondly, keep a check on your growth. After 2-3 weeks your body may start maintaining on these calories or macros and so you will need another increase to continue growing. At this point try adding another 150-300 calories.
3) Measure your intake! I have done several posts before about how great intuitive eating is... however, if you seriously want to gain for a competition etc then I think (for me anyway) measuring your intake is essential. It is very easy, especially when eating healthy, to be fooled into thinking your eating more than you really are. For growth your muscles need a consistent surplus intake.
4) Eat more meals more often. This is kind of self explanatory, I recommend 5 to 7 meals per day, all made up of fat, carbs and protein. Yes it means planning and cooking meals to bring out with you but if your really serious about gaining thats what needs to be done. I personally go for 5-6 meals a day.
5) PROTEIN! Yes, carbs and fats are always VERY important but do not underestimate the amount of protein required to build good muscle. I have seen a lot of people eating a good amount of overall calories but no were near enough protein. Split this up over your 5-7 meals and its easy to get in.
6) If you struggle to eat enough calories try consuming more liquid calories! Personally, I do not do this; I love to eat lol and I really don't enjoy smoothies etc but many people do and its a great way to get in those extra calories. Try protein shakes, smoothies etc
7) Treat meals are a great way to bump up your calories and boost growth. I am by no means saying that this is the one unhealthy meal you can have a week, I am saying it should be an UNTRACKED meal or day even! It should exceed your normal intake i.e making it different from normal days.
8) Post workout nutrition is essential for growth. A post workout meal should have 35-40g protein along with a good carb source (preferably higher glycemic levels) to replenish your glycogen stores. I also like to include fats post workout, mainly because it makes my meal feel more complete but this is not essential.
9) Catch some ZZZzzzzzz... Sleep for growth! So you know that rest days and recovery is important for growth but yet you only sleep for 4/5 hours a night?? NO! To properly recover your muscles a recommended 8-10 hours is a must.
There are so many more tips and tricks for adding mass but this should give you a good basis of knowledge.
xx