Topic: how to gain weight and build muscle?
January 28, 2020 / By Egbert Question:
i want to add loads of muscle on my body and i wanna become big what do i need to eat and what weights or exercises should i start doing please tell me what foods i need to eat and should i drink raw eggs in the morning and how many i am 5ft9 and i am 18years old i weigh 9stones 3pounds and please tell me what foods protein shakes every thing to become big please thank you
Carbry | 1 day ago
I feel a bro. I am also an aspiring bodybuilder, and I've done a lit of research on how to get huge. If you wanna pack on some serious pounds,
Diet: 4000-4500 calories a day, 250-300g of protein a day, 100g of fat, 400g carbs (This is the 40-30-30 diet, which is commonly used in bodybuilding) Eat every two hours on the dot, fruit or veggies with every meal. eat about the same amout at every meal. Within the day, you should be getting some egg white, lean chicken, lean beef, tuna is a good idea, and plenty of milk. Fat helps provide sufficient testosterone, protein helps repair muscle, carbs provide energy throughout the day. Also, you should get a multivitamin. Drink at least a gallon of water a day, which boils down to (pun intended) 1 8oz glass an hour.
Workout: 6 exercises, 4 sets of 8-10 (8 when you bump up to a new weight, and once you can do it 11 times, bump up the weight). ALWAYS lift with a spotter. A workout buddy is not only a great way to hang out with a friend, it's very motivational. workout one body part a day. Here's my routine:
Monday: chest- Bench Press, Crossovers, Dumbell Press, Weighted Pushups, Decline press, Incline dumbell flies.
Tuesday: Back- Wide grip Lat Pulldowns, Dumbell Bent over Rows, Deadlifts, Close grip Lat Pulldowns, Seated Rows, Back Flies, Pullups.
Wednesday: Legs- Squats, Leg Extensions, Calf Raises, Leg Curls, Leg press, Calf press.
Thursday: Shoulders- Hang cleans, Military Press, Upright Rows, Dumbell Shoulder Press, Shoulder Shrugs, Front and Side Raises.
Friday: Arms- Tricep Pulldowns, Preacher Curls, forearm curls, hammer Curls, Skull crushers, Concentration Curls.
You want to train one, at most two muscle groups a day, that's it, in order to allow ample recovery time. The body needs about 72 hours to fully recover a muscle group. If you ever need any advice or help, email me. With this routine, I gained 25 pounds of muscle in 7 months.
Do not eat raw eggs, you used to be able to do that about 30 years ago, but not with todays super farms and the food illness you can get from it.
You want to get about 1.5 grams of protein per lbs of body weight. Try Max OT training in which you lift heavy.
to do this you need to lift heavy weights. like 6 -8 reps and 4-5 sets each bobypart. give yourself some rest between workouts. eat your body wieght in protei and twice your body weights in carbs. half in fat. so if i weighed 100 pounds, i would eat 100 grams protein, 200 grams carbs, and 50 grams fat. oh yeah, and drinking raw eggs, probably not a good idea. you dont need protein shakes to get big, just eat alot. i would however recommend this thing called glutamine. it works pretty good.
follow these guidelines to gain healthy weight
- Eat nutritious foods that are high in calories. Examples are whole-grain breads, vegetables such as avocados and potatoes, kidney beans, lean red meat, poultry and fish.
- Increase the caloric value of your meals. Add powdered milk to casseroles for added calories, add avocados and olives to sandwiches, add wheat germ to your cereal, add chopped meat to your pasta sauce, and so on.
- Avoid skipping meals. Knowing how to gain weight involves consistent eating. Eat three meals a day and at least two snacks.
- Increase your normal portion size. Take a second scoop of pasta, or add two bananas to your oatmeal.
- Choose higher-calorie foods when given a choice. For example, corn is higher in calories than green beans.
- Relax - excessive fidgeting and restlessness can burn up a lot of calories.
-Add weight lifting to your exercise program. It helps build muscle mass.
- Balance your caloric intake with the number of calories you're burning. You need to be taking in more than you use up, and you may need to ease up a little on your exercise program.
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Originally Answered: how to build muscle / weight?
Gaining muscle takes the same amount of focus and preparation as
losing weight. Some important facts about gaining muscle:
•You can't necessarily gain muscle without gaining some fat as well.
•There are no magic foods, powders or pills that will allow you to
gain muscle and lose fat at the same time. Some people can do this
naturally (again, the genes), but most will gain some fat along with
•Your body is very different from a bodybuilder--trying to gain mass
to look like them is not the best idea. They have different muscle
fibers than you and some may even be getting a little help from
•If you're a teenager, you'll have a hard time changing your body
dramatically. It's changing constantly and it will change even more as
the years pass.
•Gaining weight requires eating more and lifting more
Gaining muscle requires that you eat more calories than you burn. For
those with high metabolisms, that may seem impossible, but if you try
a few of these tricks, you'll find that adding calories to your day is
easier than you think:
•Choose calorie-rich foods like granola, bagels, biscuits, avocados,
olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
•Add extra calories to your meals by using milk instead of water for
soups, sauces and hot cereals.
•Sprinkle powdered milk into casseroles.
•Add calorie-rich foods (like avocado, cheese and dressing) to
sandwiches and salads
•Mix beans, meat or cheese into pasta or side dishes
•Snack on yogurt, shakes, crackers and dip
•Keep a food diary for a week or so to get an idea of what you're
eating and where you can add more calories
The trick is to add calories without adding too much saturated fat.
You can also consider downing smoothies or meal replacement shakes in
Lift, Lift, Lift
Once you get your calories under control, you need to start lifting
weights. This will help you gain more muscle and help minimize the
amount of fat you gain (although you should expect to gain some fat as
well). Folks trying to gain muscle should:
•Lift heavy. This means lifting enough weight that you can only
complete about 6-8 repetitions of each exercise. The last few reps
should be difficult--the last one should be really hard, but not
•Have longer recovery periods between sets
•Have more recovery days between workouts
•Use spotters to avoid injury
•Continue with cardio, but keep it at maintenance level--around 2-3
days of cardio a week to keep your heart in shape
•Start with a full body program 2-3 nonconsecutive days a week, if
you're a beginner. Allow your body a few weeks to get used to lifting
weights before you tackle more intense routines.