How Much Weight Should 1 Year Old Gain Per Month Muscle Weight Gain – The Basics of Bulking Up

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Muscle Weight Gain – The Basics of Bulking Up

Bodybuilders who strive to gain muscle mass, regardless of how good their diet is, are bound to gain weight. This is normal because as we take in more calories than we can burn, the body naturally stores some of the calories as fat. The key to minimizing fat gain is to eat quality foods. During this, you also have to train hard. This article covers the basics of bulking.

Bodybuilding diets designed to increase muscle size are based on the following three components:

1. Quality lean protein. You should increase your protein intake to 1-1.5 grams per kilogram of body weight. This means that if you weigh 200 pounds, you should consume 200-300 grams of protein per day. You’ll need to experiment with how you spread this between meals, as some people can’t take in too much protein in one sitting without feeling tired afterwards. Proteins should come from sources such as lean chicken, red meat, turkey, tuna, egg whites and some fish.

2. Increase your carbohydrate intake. When trying to gain muscle mass, you need to train hard. You will need plenty of carbohydrates to maintain your energy levels. You should consume 1.5-2 grams of carbohydrates per kilogram of body weight per day. So our 200 kilo person should have 300-400 grams of carbohydrates per day. Remember, you want to minimize your fat intake. To do this, make sure your carbs come from quality, complex carbs like whole-wheat bread, brown rice, whole-wheat pasta, sweet potatoes, and oatmeal. Try to avoid or limit simple carbohydrates from fruits and energy drinks until after your workout, when your body needs a quick fuel to re-energize and start the rebuilding process. Be sure to add fibrous carbohydrates to your meal. These include green vegetables. It’s also important to distribute half of your carbohydrates when your body needs them the most—at your first meal of the day and after your workout.

So if our 200-pound bodybuilder eats 300 grams of carbohydrates per day, half of that, or 150, is split between breakfast and the post-workout meal (75 grams per meal). The remaining 150 grams are distributed among the remaining meals of the day. Unless you’re training in the evening, it’s best not to eat carbs after 6 or 7 p.m.

3. Increase your intake of good fats. A good bodybuilding diet includes consuming the necessary fats. These are found in flaxseeds, omega-3s, nuts, etc. polyunsaturated and monounsaturated fats. These fats are necessary for normal bodily function. They also help with post-workout recovery. Avoid foods with saturated fat and look for the good ones.

In order to maximize muscle gains without gaining body fat, you need to follow the three principles outlined in this article – consuming quality lean proteins, increasing your carbohydrate intake, and consuming “good” fats.

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